The Macro Pharmacist

The Macro Pharmacist Welcome to The Macro Pharmacist! This is the landing page for Coach Sarah Soboh as she takes you through the journey of all things macros and health!

Often times we get so wrapped up in wanting to reach our goals that we forget about other important things in life. You ...
05/23/2021

Often times we get so wrapped up in wanting to reach our goals that we forget about other important things in life. You can do both without sacrificing your success. It just takes a little planning and ex*****on.

Today I had an unplanned one on one date with my middle son, Yusuf. This kid is one of the most loving kindhearted people around, and he wanted to pick what we did. We headed to the and purchased some goodies, then went to his suggested lunch spot

Had I said no to his lunch spot (because it wasn’t part of my prescheduled food plan for the day) I would have missed out on making my son feel like his opinion mattered and his suggestions count. This date was all about him and not me, but that made me feel better. This time with him nourished my soul, my mind and my heart. The unexpected protein style burger was easily added to my food plan with a few tweaks and adjustments.

Everything is possible, you just have to have the tools to help you make those decisions at a moments notice.

@ Orange County, California

It sometimes feels like we’re spinning our wheels, doing the work, but still not seeing results. There are so many facto...
03/29/2021

It sometimes feels like we’re spinning our wheels, doing the work, but still not seeing results. There are so many factors that can affect your progress that we sometimes overlook. Here are a few things you may be missing:

You have been in a deficit for too long!
You aren’t prioritizing sleep
You are over exercising and not allowing your body to recover
You aren’t accounting for all your BLTs (bites, licks, tastes)
Your not fueling your body adequately with the right nutrients and fiber content
Your hormones are out of balance

There are so many things that contribute to your lack of progress. Take a moment to listen to what your body is telling you, and give it what it needs to suceed.

5 hard pills to swallowMany people think fat loss should be linear, easy, and happen fast. The truth is fat loss is more...
03/23/2021

5 hard pills to swallow

Many people think fat loss should be linear, easy, and happen fast. The truth is fat loss is more like a zigzag, but as long as you are consistent in your habits, you will eventually reach the finish line. Along the way, however, many people can become frustrated. This frustration can lead to blaming others for your lack of success. As long as you do not take responsibility for your actions, progress will be slow. Take it one day at a time, don’t punish yourself for mishaps, take responsibility, and stay consistent.

03/15/2021

Quick MFP Tutorial

Don’t want to pay for the premium version of MFP…here’s a little go around to being able to see your macros on your food diary screen.

I often find myself out and about when hunger strikes. Busy days make it difficult sometimes to plan your meals ahead of...
03/14/2021

I often find myself out and about when hunger strikes. Busy days make it difficult sometimes to plan your meals ahead of time, so having a list of places you know can help you stay on track and hit your nutrition goals is a must.

Here's a list of places I know I can visit and still hit my goals:

El Pollo Loco
-Double Chicken Avocado Salad with Sour Cream 370cal/14gC/14gF/48gP (I usually add a sm. Mashed potatoes to this (100cal/20gC/1gF/2gP)
-2pc Breast/wing + Broccoli & Black Beans; Wing(90cal/5gF/12gP/0gC)+ breast(180cal/0gC/3.5gF/35gP)+ BlackB(140cal/1gF/25gC/8gP) + Broc(30cal/0F/6gC/2gP)

Chick-Fil-A
-Cobb Salad w/ nuggets & Crispy Bell Peppers (no dressing) (540cal/29gF/31gC/41gP) these macros include bacon...I always order mine with no bacon/no cheese, so macros decrease
-12 Grilled Nuggets w/ Honey roasted BBQ packet (260cal/9.5gF/5gC/38gP) & Side Salad w/ Crispy Bell Peppers (160cal/10gF/13gC/6gP)
-Egg White Grill (290Cal/7gF/31gC/27gP)

Flame Broiler
-Chicken Veggie Bowl w/ white meat & brown Rice (480cal/10gF/52gC/50gP)

Jimmy Johns
#4 Turkey Tom Unwich w/ xtra turkey, ez mayo (245cal/13gF/5gC/28gP)
#4 Turkey Tom w/Bread and regular mayo (590cal/19.5gF/59gC/39gP)

Taco Bell
-Power Bowl w/ xtra chicken (520cal/20gF/51gC/34gC)

Starbucks
-Spinach, Feta & Egg White Wrap (290cal/7gF/31gC/27gP)

Hey 👋🏻 ya’ll, I think it’s time I officially introduce myself. I’m Sarah, a wife, mother of 3, a Doctor of Pharmacy work...
03/11/2021

Hey 👋🏻 ya’ll, I think it’s time I officially introduce myself. I’m Sarah, a wife, mother of 3, a Doctor of Pharmacy working as a Specialty Drugs Clinical Pharmacist, and a Certified Nutrition Coach. I’m abNew York born, Texas raised, California girl 💁🏻‍♀️

Growing up, I never had to worry about my weight. I was able to eat whatever and whenever I wanted without consequences. In my 20s, I had 3 c-section births, was diagnosed with Hashimotos hypothyroidism, and severe adult onset scoliosis. Fast forward to my 30’s and I found myself 60 lbs heavier. All of this, coupled with the added weight left me with daily debilitating pain. I was miserable!

I tried so many different ways to lose weight! Weight Watchers, Whole30, Keto, calorie counting…you name it, I tried it. However, it always led to yo-yo dieting and a restrict-binge cycle, like so many other women. I got so fed up with the way I felt, the way I looked, my constant pain, and my lack of energy. I knew there had to be a better solution….that is when I found macros!

I did my best to find out everything I could about macros and implement it in my life. Slowly but surely the weight started to come off. I added strength training to my schedule and short 20-30min walks 3-4 times a week. I felt better inside and out. These small manageable changes gave me the results I was looking for.

I feel so fortunate to have found something that has worked for me….Let me help you get the results you are looking for!

@ Orange County, California

I’m all about easy protein options that I can take on the go. This recipe is easy to alter to your preferences. You can ...
03/04/2021

I’m all about easy protein options that I can take on the go. This recipe is easy to alter to your preferences. You can add more or less of some ingredients to meet your macro needs. Use fat free cottage cheese instead of low fat (to decrease fat), I promise you can’t taste it in the recipe. Instead of Mayo you can use fat free Greek yogurt. The sky is the limit with alterations!

I love to pair it with flex protein crips in BBQ or chickpea veggie crisps. If you have less carbs to spare you can easily use celery sticks!

5-Ingredient Chicken Salad
🐓1 can Trader Joe’s Premium Chunk White Chicken (mine was 270g weighed)
-75g low fat cottage cheese
-15g (3 tbsp) light mayo
-60g (4 tbsp) sweet pickle relish
🍋1-2 tbsp lemon juice
🧂Salt/pepper to taste

🌟Mix all ingredients together and enjoy!

Serving Size: 250g Macros: 29.8gP, 13.9gC, 9gF

High Protein Pancakes-106g (1 cup) Power Cakes Buttermilk Mix-63g (2 scoops) Select Protein Cake Pop Flavor-1 tsp Bak...
03/02/2021

High Protein Pancakes

-106g (1 cup) Power Cakes Buttermilk Mix
-63g (2 scoops) Select Protein Cake Pop Flavor
-1 tsp Baking Powder
-10oz (1 & 1/4 cups) Unsweetened Flaxmilk (or fat free/skim/almond/soy milk)

Instructions:
-Preheat griddle on 325-350F
-In a bowl, using a whisk, incorporate Kodiak Cakes mix, baking powder and protein powder together.
-Add milk to mixtures, and whisk together until no lumps remain. You may need to add more or less milk depending on the type of liquid you are using.
-Spray griddle with cooking spray
-Using a 1/4c, pour pancakes on griddle, flipping once the edges firm up.
-Top with your choice of: Lite syrup, bananas, strawberry, chocolate chips, nuts, whip cream, etc.
-Enjoy!

Macros (not including toppings):
Serving size: 100g—> 161 calories, 18.8gP, 16.2gC, 2.3gF

Let me know if you make it, and tag me in your creations!

@ Orange County, California

When starting out counting macros, some people become overwhelmed by the process. Little things, like having go-to food ...
03/02/2021

When starting out counting macros, some people become overwhelmed by the process. Little things, like having go-to food items, can make your experience a little less daunting.

Over time, I have found that there are some foods I am always replenishing in my house. I find these items easily fit my nutrition goals, and help make my meal planning successful.

What items do you usually purchase on repeat from ?

@ Orange County, California

What is your non-negotiable?When people start tracking their food intake they usually become super aware of what’s enter...
02/28/2021

What is your non-negotiable?

When people start tracking their food intake they usually become super aware of what’s entering their body. Sometimes that can lead to them taking away foods they love, leading into feelings of deprivation, binging, and an unsustainable lifestyle.

‼️Try this instead! When planing out your day, insert the foods you must have into your tracking app first. For me, I know I MUST have 2 things to not feel deprived. I call these my non-negotiables.
My morning iced espresso with half & half
Dessert at night 🍪🍰🧁🍦
The rest of my meals fall into place with the remaining macros.

Heres my recipe, hope you love it as much as I do!

🧋Morning Iced Espresso with Creatine Powder:
1 pod Bianco Leggero Espresso
1 pod Decaffeinated Espresso (run 2 times through the machine)
3 pumps SF French Vanilla Syrup
1 pump SF Almond Roca Syrup
3 tbsp Half & Half
5g Creatine Powder
Ice to fill tumbler

Directions:
Add pumps of syrup and creatine powder to tumbler, mix with straw to dissolve powder.
Pour 1 pod of Bianco Leggaro into tumbler, stir to dissolve powder and mix ingredients. Add ice to tumbler and fill to the top.
Use 1 pod of Decaf espresso, run it through the machine twice, or use 2 pods if you prefer a stronger espresso flavor.
Stir espresso with ice to dissolve a bit then add half & half, stir again.
Enjoy with a straw!
*Feel free to use full caffeinated pods, I personally prefer 1/2caff, therefore use 1 caffeinated and 1 decaffeinated pod.

Macros: 60 calories, 1.5gP, 1.5gC, 5.2gF

🧐 Curious: What is your non-negotiable?

I’m all about taking short cuts and getting to the best end result with the least amount of effort. For example, I wante...
02/27/2021

I’m all about taking short cuts and getting to the best end result with the least amount of effort.

For example, I wanted to learn how to cook like a chef 👩‍🍳 I wanted to know it all! The proper knife 🔪 skills, proper techniques, etc. So instead of wasting many hours researching online, I went straight to the source of knowledge. I registered in a culinary school 🏫 that offered these trainings to home cooks. **Check out the above pictures of some of my creations 🍛**

This holds true for so many things in life. Instead of wasting time 🕰, go straight to the source of the knowledge. If you want to fix a car, ask a mechanic to teach you. Have a question about medication 💊, ask a pharmacist 👩🏻‍⚕️ . Want to know how to successfully build a business, ask someone who has done it before. Want to lose or maintain weight, or live in a surplus to build muscle 💪🏻, ask a macro coach to help you on your journey.

There is no reason to reinvent the wheel every time you want to do something. Find a knowledgable source, soak up the information, and reach your goals!

Curious 🧐 : What is something you have always wanted to learn to do?



@ Orange County, California

Are You Getting Enough SOLUBLE Fiber?✨Let's discuss the benefits!-Helps lower cholesterol and blood pressure-Helps keep ...
02/25/2021

Are You Getting Enough SOLUBLE Fiber?

✨Let's discuss the benefits!
-Helps lower cholesterol and blood pressure
-Helps keep gut bacteria healthy
Greater variety of gut bacteria may decrease belly fat
-Helps regulate bowl movements 💩
-Promotes weight and belly fat loss
-Powerful natural appetite suppressant
Regulates hormones involved in appetite control
reduces the levels of hunger hormones (ghrelin)
increases the production of hormones that make you feel full (GLP-1, peptide YY)
slowing the movement of food through the gut

🌟Best Sources of Fiber?
-Comes directly from food, including:
Flaxseeds, Chia seeds
Legumes (navy beans, pinto beans, black beans, mung beans)
Grains (oatmeal, barely, rice bran)
Fruits (apricots, citrus fruits, strawberries )
Vegetables (brussels sprouts, broccoli , sweet potatoes, avocado)
💫Can’t get enough through the foods you eat? Although it is best to obtain soluble fiber in your food, you can, however, supplement with :
Psyllium Husk
Glucomannan
Inulin

⚡️How much?
On average, try to aim for 25 grams per day (men a little higher):
👨🏻 : 30-40g/day
👩🏻 : 21-30g/day

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Orange County, CA

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