Help + Menu

Lately, I have found that the people I coach through macros usually fall into one of two categories. They either ask for help after we set their goals and teach them the process or they try to learn the process on their own. For the majority of those that never ask for help, they usually don’t see rapid results or never see results at all. Those that do ask for help, see results. They are the ones that actively seek my help without me probing them or constantly offering my help.

Some people feel like they don’t need help and others are so overwhelmed with the process that they let the information go in one ear and out the other. I get it, macros are a lot to take in. Since I know the process so well, it is easy to just assume that others have some prior-knowledge of nutrition as well. You assume that your clients know that fruit and vegetables have carbohydrates and need to be counted. You assume they know which macro they prefer or really which one works best for their body to function well…when really they don’t know what macros are.

In reality, they are unaware that fruit and vegetables can cause weight gain because they saw this Instagram post that said those food groups don’t count. They take the advice of those just starting their weight loss journey instead of someone seasoned because they are more relatable. They lean towards fad diets and quick fixes because that is what floods their Instagram and Facebook feed. I come across several posts every time I open my phone for dieting advice, that I would love to comment on and call them out on their ill advice, but I keep on scrolling.

Everyone has a different method and no one way works for everyone. Even within couples, I have had to set up two different ways of reaching their goal. Just because your partner can eat a lot of carbs without gaining weight, does not mean you have the same body type or metabolize food in the same manner. Even still setting goals, laying out a plan, walking clients through the process of how to track, making informative videos to watch…those that don’t ask questions do not see results like those that do seek help.

For every client, I gladly offer my wealth of knowledge (for whatever that is worth). I have had people text me pictures of a menu and ask how to input what they chose into their app. Some have sent me pictures of their food and asked what I thought the amount was for each item. Other people will send me recipes and ask what changes I would make to help make it healthier. My ‘custom foods’ that I have saved on my app is open to all the people I help. They can save the food I have verified as accurate into their food bank for later use. This really helps eliminate any guessing on whether a food they have picked is accurate or not. Not all the information stored into tracking apps has correct macros for foods, so I always make sure to double-check anything I input.

Even with all the help I offer and with the number of times I ask questions, most people don’t take me up on the offers and end up quitting before they really even get started. Some of that is from lack of drive and other times their pride takes over. It is like teaching math to my students, I teach the method (over and over and over), check for understanding through a few questions, and then ask if there are any questions. You know they have questions, you know that the majority of the class needs more than one lesson, but they aren’t going to say that. They are going to sit quietly because they either don’t know what to ask, they are completely confused, or don’t want to look like they have no clue. When the kid goes home to practice the new method, it is like I never even taught them the information in class.

Sadly, new information just doesn’t stick when it is taught the first time. Consistent practice and research is the only way to master a new skill. I took one class on macros. That one class taught me a good bit but did not teach me everything I know. I asked questions, I did a lot of research to better this new skill. I bought science-based nutrition books, looked up the nutrition information on my own instead of trusting my app, and did so consistently. It is like joining a gym and expecting results without putting in any work. You can’t possibly learn how to snatch or do double-unders if you don’t practice those skills. You cannot master something without effort being put in. You aren’t going to lose weight or start a healthy lifestyle without putting in the effort to learn what is healthy and what works best for your body. Sometimes that effort means asking questions and reaching out to those that have a wealth of knowledge.


M E N U

Sheet Pan Hawaiian Pineapple Shrimp Tacos + Creamy Jalapeño Special Sauce

BLT Chopped Salad + Corn, Avocado, Feta

Crispy Chipotle Beef Tacos + Cilantro Lime Ranch

Hamburgers + Sweet Potato Fries

Garlic Roast Bird w/ Charred Lemon Chimi + Charred Onions


Sheet Pan Hawaiian Pineapple Shrimp Tacos + Creamy Jalapeño Special Sauce

I am really excited to try out a new sheet pan. I am going to use tenderloin instead of shrimp, but I think steak, shrimp, or chicken would be great with this.

*Changes I make to meet my macros

Ingredients:
1 1/2 pounds large shrimp, peeled and deveined
*5-6 ounces of tendrloin per serving
2 tablespoons extra virgin olive oil
*spray pan with olive oil
3-4 cloves garlic, minced or grated
2 teaspoons chili powder
1 tablespoon low sodium soy sauce
1 tablespoon sriracha
flaky sea salt and black pepper
2 cups fresh pineapple chunks
*1/3 cup per serving
1 medium shallot, thinly sliced

CREAMY JALAPEÑO SPECIAL SAUCE
1 jalapeño
1/2 cup plain greek yogurt
*non-fat greek yogurt 
juice of 2 limes
2 teaspoons honey
*0.5 ounces 
1 cup cilantro, roughly chopped

*optional toppings 
1 ear raw or grilled corn, kernels removed from the cob
warmed corn or flour tortillas, plus mashed avocado, for serving
*served over rice 

BLT Chopped Salad + Corn, Avocado, Feta

I made this salad into a BLT bowl and added chicken for extra protein. I planned poorly and ended up using leftover shrimp and steak the next day for lunch and that was the best choice I ever made! This BLT bowl WILL be made again and with shrimp. I was very unsure of how this would taste with a little seasoning and chicken. Honestly, it was so good, I was pretty surprised.

I was unable to use the avocado I bought last time because the outside was soft but the inside was super hard, but I am sure it would have been great. I can’t wait to make this one again and hopefully will be able to add in the avocado.

*Changes I make to meet my macros

Ingredients:
2 cups butter lettuce, chopped
*lettuce or rice for a bowl option
2 cups fresh arugula, chopped
*1/2 cup cooked rice per bowl 
1 pint grape tomatoes, quartered
*10 tomatoes per salad
4 slices thick-cut bacon, fried and crumbled
*0.5 - 0.8 ounces cooked bacon per salad 
1 cup sweet corn
*pan seared sweet corn 60 grams per salad  
1 avocado, chopped
*0.7 ounces per salad 
4 ounces feta, crumbled
*non-fat feta 
1 1/2 tablespoons olive oil
*omit oil 
1 lime, juiced
1/4 tablespoons salt
1/4 tablespoons pepper 
*cooked chicken breast

Crispy Chipotle Chicken Tacos + Cilantro Lime Ranch

Don’t let the simplicity fool you, this was the BEST beef taco I have ever made. It was so good I got seconds I love that there is a sauce with this one, that I can make completely healthy. I also like the idea of using ground beef. We made those box tacos it seemed like every week when I was growing up, this will be a nice nod to the 7,000 El Paso seasoned tacos I had growing up, just better.

I have made this with pulled pork and it was okay. I preferred the ground venison much more over the pork. I still have not made this with chicken, but I am sure it would be great.

*Changes I make to meet my macros

Ingredients: 
2 tablespoons extra virgin olive oil
*omit oil
1 pound ground chicken, beef, or turkey
*ground beef
1 yellow onion, chopped
2-3 teaspoons chipotle chili powder, use to your taste
2 teaspoons smoked paprika
1 1/2 teaspoons ground cumin
1 teaspoon garlic powder
1/4-1/2 teaspoon crushed red pepper, use to your taste
1/2 teaspoon dried oregano
1 teaspoon kosher salt
12 hard shell tacos (see notes for homemade option)
*low carb-high fiber tortilla
2 cups shredded Mexican cheese
*10-12 grams per taco

CILANTRO LIME RANCH
1 cup sour cream or plain Greek yogurt
*non fat Greek yogurt 
3/4 cup fresh cilantro, finely chopped
1 teaspoon garlic powder
1 teaspoon onion powder
1/4 cup pickled jalapeños, chopped + 2 tablespoons brine
juice from 2 limes
1 teaspoon kosher salt 

Hamburgers + Sweet Potato Fries

I recently had the B E S T burger of my life from Liam’s in Thomasville. I am going to try and recreate them…I know it won’t hold a candle to theirs but I shall try. They are well known for their cheese, so it was not just your basic cheeseburger by any stretch of the imagination.

Hamburgers will never go out of style and can be healthy if you don’t smother them in cheese, bacon, and mayonnaise. When I track my hamburger I weigh out my meat after it has cooked. This is controversial in the world of tracking food, but I think that it makes sense. The fat is going to cook out of the meat, so I don’t actually end up eating all of the fat that was originally in the raw meat.

I am going to add some sweet potato fries with the hamburgers for the kids. Hamburgers have your fats, protein, and carbs (if you eat a bun). The only thing I do is eat a second hamburger patty without a bun to get in more protein. Macro-wise there is no reason to add a side dish. I know everyone loves fries with their hamburger but you are doing some major calorie intake if you do that.

*Changes I make to meet my macros

Ingredients
Hamburgers: 
80/20 meat 
Brioche buns 
Heirloom tomatoes 
Lettuce 
Onion 
Yellow mustard 
Ketchup 
Pickles 
Cheese (optional- good cheese, not basic Kraft singles)

Fries: 
1 pound sweet potatoes, peeled
2 tablespoons olive oil
*spray olive oil 
2 tablespoons cornstarch
*omit
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/2 teaspoon freshly-cracked black pepper
fine sea salt, to taste

Garlic Roast Bird w/ Charred Lemon Chimi + Charred Onions

So impressed by this spatchcock chicken cooked on the #rectecgrills. We ate it served over rice, without weighing out each cut of meat for supper. For lunch the next day, I picked apart our chicken, weighing out each section…holy moly good thing this was delicious & worth every calorie + gram of fat.

If you make this, you might want to make sure to keep your other meals light/low calorie that day. I am going to try this out with boneless chicken breast. I’ll still leave on the skin, so I can smother the compound mixture under the skin. You can serve this with rice or yogurt mashed potatoes!

For this recipe, I am going to need two chickens to accommodate for supper and lunch the following day. Josh and I will eat the breast and let the kids have the dark meat or we will just use boneless-skin-on chicken breast.

*Changes I make to meet my macros

Ingredients:
1 Chicken, Spatchcocked
*2 chickens
4-6 Tablespoons smoked garlic compound butter (salted butter, minced garlic, parsley, salt)
*2 Tablespoons per chicken
1/2 cup olive oil
*spray bird with olive oil or 2 Tablespoons per chicken
Lemon zest
Dried thyme, parsley + oregano
Crushed red pepper
Salt
6 cloves garlic, whole
2 lemon, cut into sliced
2 red onions, quartered

CHIMI
Roasted garlic
1/4 cup charred red onion
1/2 cup fresh parsley, minced
1/3 cup fresh oregano, minced
1/3 cup fresh basil, minced
1/4 cup fresh mint, minced
1 tsp red pepper flakes
2 tbsp sherry vinegar
1/2 cup olive oil
*omit oil, add lemon juice
2 tbsp charred lemon
Salt + pepper
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