A Personal Trainer in San Antonio

Marinated Flank Steak

Hey San Antonio,

Here’s a lean beef recipe – just because you’re dieting does NOT mean you have to give up beef! Thank you to Lee for submitting this recipe to the personal trainer in San Antonio blog!

Flank steak has very little fat, making it an ideal low fat beef dish. Marinating it makes the beef tender and provides a wonderful flavor. Serve warm with a green salad, or any way you choose.
Ingredients:

1 pound flank steak, trimmed
1/4 cup lemon juice
2 tbsp clear honey
2 tsp grated fresh ginger (you could use 1 tsp gound ginger instead)
1 tbsp olive oil
2 garlic cloves, crushed
2 tbsp reduced sodium soy sauce
Preparation:

Whisk together lemon juice, honey, ginger, oil, garlic and soy sauce in a small bowl.
Place beef and marinade in a glass dish; cover and refrigerate for between 8 and 24 hours, turning occasionally.

Preheat broiler. Spray broiler pan rack with nonstick cooking spray. Remove beef from marinade and place on rack (discard marinade). Broil 3 inches from heat for about 4 minutes each side, or to desired degree of doneness. Let rest for a few minutes before slicing across the grain.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Low Fat Beef Teriyaki Recipe

Hey San Antonio,

Another great recipe from a reader!

Ingredients

1 1/2 cups uncooked glutinous white rice
1 2/3 cups water
1 pound boneless beef sirloin steak (3/4 inch thick)
2 tablespoons cornstarch
1 (14 ounce) can beef broth
2 tablespoons soy sauce
1 tablespoon packed brown sugar
1/4 teaspoon garlic powder
4 cups fresh broccoli florets
Directions

In a saucepan bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes.
Meanwhile, slice beef into very thin strips.
In a mixing bowl, combine the cornstarch, broth, soy sauce, sugar and garlic powder. Mix thoroughly.
In a large skillet, over medium/high heat, saute the beef strips until browned and juices evaporate.
Stir broccoli and cornstarch mixture into meat. Cook until mixture boils and thickens, stirring frequently. Serve over the cooked rice.

Calories: 232 | Total Fat: 4.9g | Cholesterol: 33mg

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Low Fat Beef Fajitas

Hey San Antonio,

A reader sent this to me from the web. Enjoy!

This classic southwestern-style beef dish is a perfect low fat supper, so long as you use fat-free sour cream.
Ingredients:

3/4 pound boneless beef round, trimmed and cut into strips
1/4 cup fresh lime juice
1 tsp ground cumin
1 tbsp chili powder
1 garlic clove, crushed
1 tbsp canola oil
1 yellow pepper, seeded and cut into strips
1 red bell pepper, seeded and cut into strips
1 red onion, thinly sliced
4 fat-free whole-wheat tortillas, warmed
1/2 cup salsa
4 tbsp fat-free sour cream
Chopped cilantro to garnish

Preparation:
Combine lime juice, cumin, chili powder and garlic in a glass dish. Add beef and toss to coat. Cover with wrap and marinate in the refrigerator for 2 hours. Remove beef strips and discard marinade.
In a large nonstick skillet, heat tablespoon of oil. Add beef strips, bell peppers and red onion, stirring and tossing until beef is cooked – about 5 minutes.

Divide fajita mixture among four tortillas. Garnish with salsa, fat free sour cream and cilantro, and roll them up.

Serves 4.

Per Serving: Calories 253, Calories from Fat 61, Total Fat 6.7g (sat 1.2g), Cholesterol 52mg, Sodium 269mg, Carbohydrate 25.8g, Fiber 11.4g, Protein 22.2g.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Protein Bar Recipes

Hey San Antonio,

Tasty recipe sent in by reader Kris. Enjoy!

Here’s your ingredients:

Natural Nut Butter of your choice
Heavy/Double Cream
Pro Complete 40 Protein (flavor of choice)
Use chocolate whey and crunchy peanut butter for the snickers taste.
Also you can add a teaspoon or two of granulated splenda to sweeten it a little.

Instructions:

Put 50 grams of nut butter and 25 grams of whey protein into a bowl
Mix a little until dry and clumpy
Add 40ml of heavy cream. Now it magically smooths out quickly when mixed
Take out of bowl and shape into a bar

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Banana Breakfast Shake

Hey San Antonio,

Thanks to reader Elaine for this tasty shake recipe.

Banana Breakfast Shake
Prep: 5 min.
1 quart lowfat milk
1 scoop vanilla or banana Pro Complete 40 Protein
2 bananas, without peel, medium, frozen
2 tsp. vanilla extract
1 tsp. almond extract
1/2 tsp. cinnamon
Place all ingredients in a blender. Blend until smooth.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Bodybuilding Dessert Recipe

Hey San Antonio,

Maybe my taste buds are completely ruined, but here’s something I’ve been using as a “snack” or something “sweet” during my prep.

I cook one cup of oatmeal in the microwave.
Put it in a bowl with a lid (Gladware).
Pour two scoops of Vanilla Pro Complete 40 in.
Add crushed cinnamon.
Stir.
Refrigerate.

I may sub the vanilla protein for chocolate and the cinnamon for crushed mint.

Eat cold with a spoon.

In MY mind, it kind of tastes like cake. But then again, paper may taste good after 16 weeks of intense dieting.

Ohhhhh, 9 more days…

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Another Great Protein Shake Recipe

Hey San Antonio,

Beware – only drink this if you want something that TASTES like a Whataburger chocolate shake or a Wendy’s Frosty, but has MUCH fewer calories and is body transformation friendly!!!

Thank you to local reader “WigglePig” for this amazing recipe.

1 scoop choolate fudge BSN Lean Dessert protein
1 cup ice
1/2 cup water
1/4 cup skim milk
1 spoonful vanilla extract
2 packages Splenda
Ground mint to taste

Mixes like ice cream! Tastes absolutely amazing…

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

My Three Most Common Protein Shake Recipes

Hey San Antonio,

Three simple protein recipes that I’m using right now.

Cinnamon and Oats

Vanilla Pro Complete 40
Quaker Oats
Ground Cinnamon

This is the shake I like to make in the morning, but you can make the vanilla with just the cinnamon and it is just as tasty for an evening snack.

I do not cook the oats in my shake – just measure and add to the blender. HOW much of each ingredient is based on your size and goals, of course. Add ice! Tastes great.

Mint Chocolate Smoothie

Crushed Mint (Seasoning Form) or Mint Extract
Chocolate Pro Complete 40

Of course, you can add oats if you need carbs. Same instructions as above!

“Peanut” – butter Cup

Chocolate Pro Complete 40
Almond Butter (or all natural Peanut butter)

Same instructions, but I add the water before I add the almond or peanut butter. Adjust the amounts to manipulate macronutrient ratio.

These are all simple. Again, oats can be added to any, but if you read you know that I never combine fat and carb sources in the same meal, so peanut butter plus oats in the same shake isn’t going to be a part of my diet, ever.

Remember, each scoop of Pro Complete 40 has approximately 20g of protein and 1/2 scoop of oats has roughly 30g of carbohydrates. So adjust accordingly based on the amounts you need at the time of day you need it.

Enjoy!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Gluten Free Buckwheat Raisin Cinammon Pudding

Hey San Antonio,

Just received a recipe from Toby here in San Antonio, enjoy!

Spiced with cinnamon and sometimes nutmeg or allspice, serve this pudding warm with a little milk. Buckwheat pudding is nutritious and fun to eat at any meal.

It isn’t necessary to be on a gluten free diet to enjoy the taste and nutrition of buckwheat. The pudding recipe below is a good example of how easily buckwheat groats can be substituted for rice or grains.

The recipe uses the same traditional spices found in rice pudding, with equally delightful results. The buckwheat groats may be cooked in advance and chilled until ready to use. This recipe is easy to prepare and makes 6-8 servings.

Instructions:
Preheat oven to 325F

Evenly coat sides and bottom of an 11 x 7 baking dish with cooking spray.

Ingredients:
2 cups cooked buckwheat groats
3 large eggs
1 cup soft raisins
1/4 teaspoon salt
2/3 cup granulated sugar
1 teaspoon vanilla
2 teaspoons cinnamon
1 cup low carb (MooTopia) or other lean milk

Preparation:
Soak the raisins in a container of hot water for at least twenty minutes.
When they are soft drain them thoroughly and set aside.
In a large mixing bowl beat the eggs on low speed.
Add the vanilla, cinnamon, sugar, salt, and milk.
When well blended, use a fork to stir in the raisins and the cooked buckwheat groats. Using a spatula, spread the mixture evenly into the baking dish.
Cover the dish with tinfoil. Bake for 40 to 50 minutes until pudding is set. It may be somewhat soft and will set further after it is removed from the oven.
Can be served warm or cold, with or without milk.
For added taste, sprinkle the top lightly with powdered nutmeg.
Finely chopped nuts also make a nice garnish, along with whipped cream or a non-dairy topping.
Makes 6-8 servings.

Cooking notes:

Making puddings can be tricky. If the eggs are too large or too small, the pudding may not set well, so the cook may want to add or use one less egg depending on their size. When set, the pudding will still be soft and show some liquid on the top surface.

The pudding will set and thicken further as it cools outside the oven. At the end of baking time, if the pudding is not well set allow it to bake a little longer until it has begun to get firm. After it is thoroughly cooled, any leftover pudding may be stored in the refrigerator.

Nutrition notes:

Buckwheat Pudding is high in fiber, protein, several vitamins and minerals. It is a good source of complex carbohydrates as well.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

My Body Transformation Recipe – Shrimp Rice

Hey San Antonio,

This is one of the recipes I’ve been using. It isn’t elaborate, but it’s an easy way to get whatever ratio of low glycemic carbohydrates and lean protein you need for your transformation.

I simply boil whole grain rice, peel shrimp, and cook egg whites and mix it together with different seasonings. Of course, serving sizes vary depending on how many carbs I’m looking to get at a certain time (nutrient timing is everything) and how much protein I need (simply add shrimp or egg whites for more protein).

Simple, under 10 minutes, and can be packed to go and eaten whenever you’re ready!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454