Fat Loss – Body Transformation – Advanced Nutrition

Great recipe for grilling season, which is obviously now on top of us!

Grilled Pork Tenderloin with Napa Cabbage Sesame Slaw
Ingredients:
Pork Tenderloins
Olive oil (not extra virgin)
Salt
Fresh Ground Pepper

Method:

1. Preheat grill med/high or preheat oven to 400 degrees.

2. Rub tenderloins with olive oil, salt and pepper liberally all over the outside on all sides.

3. Grill or Roast for about 18-20 minutes. It takes about 12-15 minutes per pound and most tenderloins weigh a little over a pound, so they don’t take long to cook.

4. Let the tenderloins REST without touching them for at least 10-15 minutes after cooking. This will insure that they stay juicy and continue to cook for a few minutes after pulling them off the grill or out of the oven.

Per ounce of pork tenderloin:

Calories 48
Fat 2 g
Carbohydrates 0g
Protein 8 g

Napa Cabbage Sesame Slaw

Makes 8 portions

Ingredients:

1 head Napa (Chinese) cabbage
1 yellow pepper
1 red pepper
1 red onion
1 bunch cilantro
Juice and zest of 1 lime or lemon
3 Tbsp. extra virgin olive oil
1 Tbsp. toasted sesame oil
Salt and fresh ground pepper to taste

Method:

1. Cut cabbage in half length wise. Cut out core. Slice into small strips cross ways.

Place in large bowl.

2. Cut out stem and seeds from peppers and cut into strips.

3. Cut onion into strips.

4. Make dressing in separate bowl or small food processor by squeezing lime or lemon, salt and pepper and zest, and slowly adding oils to the juice.

5. Chop cilantro lightly and add to vegetables.

6. Leave the veggies separate from the dressing in a zip lock container in the fridge (they will stay nice for up to a week). Right before eating (or 1/2 hour before eating) toss the veggies with a little bit of the dressing to keep them crispy and fresh. Taste and adjust seasoning with salt and pepper.

Per portion:

Calories 107
Fat 7g
Protein 2g
Carbohydrates 11g
Dietary Fiber 3.5g

To Serve:

Allow the tenderloins to rest while you toss the slaw with the dressing.

Place a large scoop of the Napa slaw on the plate, then top with a few slices of the pork tenderloin. Garnish with fresh cilantro and a slice of lime if desired.

YOUR BODY and YOUR LIFE are under your control, so don’t ever settle!!! Make the best you that you can make and if there’s something you know you want, go after it… For now on, you control you…

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

Hey San Antonio

Great recipe sent it this weekend from a reader (and a personal favorite of mine).

Ingredients
2 tablespoons unsalted fat free butter (margarine), softened
1/2 teaspoon finely grated lemon zest
1 teaspoon fresh lemon juice
1/4 teaspoon fresh ground black pepper
1/8 teaspoon garlic powder
extra virgin olive oil, for brushing
2 (8 ounce) tuna steaks, about 1 inch thick
salt

1. In a small bowl, mash together the butter, lemon zest, lemon juice, the 1/4 teaspoon pepper, and the garlic powder. Set aside (or chill if not using immediately).
2. Prepare the grill for medium-high direct heat and lightly oil the grate (or preheat a broiler). Brush oil on both sides of tuna steaks. Season the tuno on both sides with salt and additional pepper. Grill or broil for 3 to 4 minutes per side for medium rare, turning once.
3. Transfer tuna steaks to a serving platter; top with the butter mixture and ENJOY!

Send in your recipes and I’ll gladly share!

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

Thank you to reader Carolyn in San Antonio for the recipe!

This is an easy dish to make any night of the week, but it’s also nice enough to serve on a special occasion. Pork tenderloin is about as lean as skinless chicken breast, so it makes a nice alternative to the usual ‘white meat.’ Serve with your favorite vegetables.
Ingredients:

1 pound pork tenderloin
1 tbsp olive oil
1 medium shallot, finely chopped
8 ounce pack sliced mushrooms
1 tbsp flour
1/3 cup dry white wine
1 tbsp Dijon mustard
3/4 cup fat-free, low-sodium chicken broth
Preparation:

Trim pork tenderloin of fat and remove silver skin with a sharp knife.
Slice tenderloin into 8 rounds

Heat oil in large skillet on medium high heat.

Flatten each pork medallion before adding to the skillet. Season with a pinch of Kosher salt and freshly ground pepper as desired.

Cook 3 minutes, then turn over and cook 2 minutes the other side.

Remove from skillet and place on a plate. Add shallots and mushrooms to the skillet and cook on medium-low for 4-5 minutes, until mushrooms begin to soften.

Add white wine and stir mushrooms and shallots to deglaze the skillet.

Once the wine has all but evaporated, add the mustard and broth. Bring to a boil, then simmer until sauce is reduced by about half.

Return pork medallions to the pan, and cook for 3-4 minutes, spooning sauce over meat.

Serve two medallions with sauce.

Per serving: Calories 191, Calories from Fat 67, Total Fat 7.5g (sat 1.8g), Cholesterol 72mg, Sodium 72mg, Carbohydrate 5.2g, Fiber 1g, Protein 25.7g

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

Great recipe sent in from a reader. Shrimp is one of my favorite lean foods and one that I can eat with nearly any combo of other foods.

24 raw shrimp (I prefer to buy mine de-shelled and deveined)
2 cloves garlic, chopped into small pieces
2 T. olive oil
1 T. fresh parsley
a sprinkle of black pepper
cayenne pepper to taste

Heat up the olive oil in a skillet or wok.
Add the garlic, shrimp, black pepper, and cayenne.
Stir regularly over low heat until shrimp turn pink on both sides, about 3-4 minutes. By keeping the heat low, it will ensure the garlic doesn’t turn brown.
When the shrimp are just about done, add the parsley and mix well.

Serve alone or on a bed of lettuce, rice, or pasta. You can also add broccoli or other vegetables during cooking for a great shrimp veggie stir-fry.

Serves 2-3 people.

Please feel free to share your favorite recipes!

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

Hey everyone,

I’m still working on the conversion to the new format. Switching servers is giving me a little database trouble, and I want to make it seamless as possible. I may set my alarm to wake up in the middle of the night once this week and attempt the conversion then, so if I do mess it up, the effect will be minimal. :)

Here’s a recipe sent in by blog reader Dianne. This reminded me that I’m actually out of Syntha6! I know, BE PREPARED!

-4 scoops chocolate protein powder

-2/3 cup flax seed meal

-4 tbsp natural peanut butter

-1/4 cup water

-stevia or natural sweetener (optional)

-2 tbspn coca powder (optional)

Directions

-mix all ingredients in a large bowl and stir. At first it may not seem like it is enough water, but keep stirring and it will eventually become a sticky blob of dough. Add 1 tbsp of water at a time if needed.

-divide mixture into 4 equal portions and place in separate pieces of plastic wrap placing them into bars. It’s easier to shape them by lying plastic wrap on one side of a small casserole dish, pressing the dough into the natural shape of the dish.

-store the bars in fridge or freezer. Once solid, enjoy.

Number of Servings: 4

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

Here’s a great body transformation, fat loss friendly recipe!

Turkey Burgers

Ingredients
1 1/2 pounds ground turkey
1 (1 ounce) package dry onion soup mix
1/2 teaspoon ground black pepper
1/2 teaspoon garlic powder
1 1/2 tablespoons soy sauce
1 egg, lightly beaten (optional)
6 hamburger buns, split

Directions
In a large bowl, mix the turkey with the onion soup mix, pepper, garlic powder, soy sauce, and egg. Refrigerate the mixture about 10 minutes, then form into 6 patties.
Preheat the grill for medium-high heat.

Lightly oil the grill grate. Place the patties on the grill. Cook for 20 minutes, turning once, or until well done. The inside of the burgers will look whitish in color when cooked through. Serve on whole grain buns.

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

Hey all, sent by a reader here in San Antonio:

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

Happy Monday everyone!

I have food on the brain, so it’s time to share a great recipe. Just sent in by a reader – love the idea! Make a few pounds of this and freeze it and eat it all week!

Great low fat chicken recipe:

Jamaican Jerk Chicken Skewers

Servings: Makes 6 servings.
Prep: 45 mins
Total: 1 hr 53 mins

Ingredients
2 lb. skinless, boneless chicken breast halves
2 Tbsp. whole allspice
1 Tbsp. snipped fresh thyme
1 tsp. black peppercorns
1/2 tsp. ground nutmeg
1/2 tsp. ground cinnamon
1/4 cup packed dark brown sugar
6 cloves garlic
4 shallots
1 Scotch bonnet or habanero chile pepper
2 Tbsp. dark rum
Lime wedges

Directions
1. Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken lightly to 1/4- to 1/2-inch thickness. Remove plastic wrap. Cut pounded chicken breast halves lengthwise into 1-inch strips. Place the chicken strips in a glass or ceramic bowl.
2. In a spice grinder, combine allspice, thyme, peppercorns, nutmeg, and cinnamon. Grind mixture to a fine powder. (If some large pieces remain, pass mixture through a fine-mesh sieve; discard large pieces). Transfer mixture to a food processor. Add brown sugar, garlic, shallots, and Scotch bonnet pepper. Process until coarsely ground. Add rum; process mixture to paste consistency.
3. Add spice paste to chicken strips; gently toss to coat. Cover and chill for 1 to 24 hours, tossing occasionally.
4. Wearing plastic gloves*, loosely thread chicken accordion-style onto twelve 8- to 10-inch skewers.** For a charcoal grill, grill skewers on the greased rack of an uncovered grill directly over medium coals for 8 to 10 minutes or until chicken is no longer pink, turning once. (For a gas grill, preheat grill. Reduce heat to medium. Place skewers on greased grill rack over heat. Cover; grill as above.) Serve chicken with lime wedges. Makes 6 servings.
5. *Note: Because hot chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands well with soap and water.
6. **If using wooden skewers, soak them in water for at least 1 hour before grilling.

Nutrition Facts
Calories 245, Total Fat 3 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Polyunsaturated Fat 1 g, Cholesterol 88 mg, Sodium 90 mg, Carbohydrate 15 g, Total Sugar 10 g, Fiber 1 g, Protein 36 g.

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
Text BOYD to 90210 for my mobile business card!

Hey San Antonio and beyond!

As warm weather quickly approaches (okay, has approached, as it was in the mid 90s here yesterday), it’s time to think about grilling! Many of my clients save all of their cooking for one day, and grill several meals worth of chicken breasts, lean beef, pork and other lean meats.

Here is one of my favorite pork recipes. It may seem a bit high on the sugar, but remember much of the marinade is not used and is also cooked off.

Tangy Grilled Pork Tenderloins

Ingredients

2 pounds pork tenderloin
2/3 cup honey
1/2 cup Dijon mustard
1/4 teaspoon chili powder
1/4 teaspoon salt
Directions

Place meat in a large resealable plastic bag. In a medium bowl, mix together honey, Dijon mustard, chili powder, and salt. Pour marinade over tenderloins, seal, and refrigerate for at least 4 hours.

Prepare the grill for indirect heat.

Lightly oil (olive oil, pam) grill grate. Remove meat from marinade, and discard liquid. Grill for 15 to 25 minutes, or to desired done-ness.

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
Text BOYD to 90210 for my mobile business card!

Hey San Antonio,

Here are a few awesome healthy breakfast ideas (protein pancakes, quiche, and a breakfast quesadilla – enjoy!

Protein Pancakes

• 4 egg whites
• 1/3 cup dry oatmeal
• 1 scoop low-card protein powder
• 1/2 banana sliced

Instructions:

Put all ingredients in a bowl and mix together. Spray frying pan with cooking spray and cook mixture as you do regular pancakes. Serve with a sprinkle of cinnamon, sweetener, or sugar-free syrup. Variation: Substitute other fruits in the mixture, such as sliced strawberries, or have none at all.

Crustless Quiche

Crustless Quiche Base

Makes 4 portions

Ingredients:

6 whole eggs
8 egg whites
10 oz. cottage cheese
Salt
Fresh ground black pepper
Vegetable of your choice

Method:

1. Blend together eggs, whites and cottage cheese until well combined. Add salt and pepper and stir well.

2. Fill muffin cups with vegetable mixture of your choice.

3. Top with egg mixture.

4. Place in preheated 400-degree oven for about 15-20 minutes or until just set. If using a large baking dish, cook for about 20-30 minutes or until just set.

5. Let cool, then pop out of pan.

Can be stored in fridge for about 4-5 days.

Per portion:

Calories 183
Fat 7g
Protein 24g
Carbohydrates 4g
Dietary Fiber 0

Can be baked in:

Muffin cups lined
Muffin cups sprayed with non stick spray
Silicone muffin cups, no spray or liners
Small ramekins*
Large ramekins
Soufflé Dish
Large pie plate or cake pan
Glass baking dish
Individual mini tin dishes
Large tin dish
Large non stick sauté pan oven proof
Cast iron pan

Breakfast Quesadilla

Ingredients
2 tortilla(s), whole wheet, 8-inch
1/2 cup(s) egg substitute
1 dash(es) pepper, black ground
1 dash(es) pepper, cayenne
2 slice(s) tomato(es)
1/2c fat free Mexican Cheeses
1 slice(s) onion(s), (optional)
Preparation
1. Heat oven to 375 degrees F. Scramble egg substitute in small skillet.

2. Lay 1 tortilla on a nonstick baking sheet. Spoon cooked egg substitute on top and sprinkle with peppers. Top with tomato, cheese, and onion, if desired.

3. Add second tortilla on top. Press lightly. Bake 5 minutes, flip, and bake 5 more minutes or until cheese is melted. Cut into fourths to serve.

Yummy!

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

Hey everyone,

Bored with regular “protein and water” shakes? While they have come light years as far as taste, it is easy to get bored with the “same ol’ same”. Here are three simple protein shake recipes that I like to use. While I typically use 1/2 to 1 cup of oats and usually 2 scoops of protein, the amount you use will depend on your size and goals, of course.

Cinnamon and Oats

Vanilla BSN Syntha 6 or Lean Dessert Protein Powder
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. Again, 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 Syntha 6 or Lean Dessert Protein Powder

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

“Peanut” – butter Cup

Chocolate Syntha 6 or Lean Dessert Protein Powder
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 typically going to be a part of my diet.

Remember, each scoop of Syntha 6 has approximately 23g 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 San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hi everyone!

A lot of great feedback on yesterday’s post on Repairing Metabolic Damage. Actually, it set the record for the number of times an article was ever viewed in one day, and is almost as popular as my anti-CrossFit articles! Thanks for sharing it and I’ll get to approving the comments as soon as I can comb through them.

Had a request from a reader to post a good chili recipe – this is one of my favorites!

Beef and Black Bean Chili Recipe

Prep Time: 10 minutes

Cook Time: 40 minutes

Ingredients:

2 tsp canola oil
1 medium yellow onion
1 large red pepper, deseeded and chopped
1 jalapeno chile pepper, deseeded and chopped
1 large carrot, chopped
2 tbsp chili powder
1 tbsp cumin
3/4 pound extra-lean ground beef
1 15-ounce can crushed tomatoes
1 15-ounce can low sodium black beans, drained
2 cups frozen sweet corn

Preparation:

Heat oil in a large Dutch oven on medium heat. Add onion, red pepper, jalapeno pepper and carrot. Saute for 5 minutes, until onion has softened. Sprinkle chili powder and cumin over the vegetables and stir for 1 minute. Crumble in ground beef; cook on medium-high until no longer pink. Add canned tomatoes and black beans. Turn down heat and simmer for 15 minutes. Add sweet corn and cook for a further 5 minutes.
Serve with a dollop of fat free sour cream or a light sprinkling (1-2 tbsp) of reduced fat Jack cheese.

Serves 6-8

Per Serving: Calories 279, Calories from Fat 53, Total Fat 5.7g (sat 1.8g), Cholesterol 35mg, Sodium 304mg, Carbohydrate 37mg, Fiber 9.3g, Protein 19.4g

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

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Hey everyone,

One of the most common questions I get about nutrition is “What on earth do I eat?” While I try to be as flexible as possible with clients, giving them a simple food list isn’t always the best way to go if they aren’t experienced with creating healthy meals in the kitchen. So I’ve decided to share some of my favorite meals/snacks that I’ve eaten for years gathered from friends, books or just trial and error.

Remember, when I say 5-7 meals per day, that includes snacks. To me, a meal is whatever you eat. I gave up breakfast, lunch and dinner many years ago. To me, it’s meal 1, meal 2, so on and so forth. I don’t mind eating eggs at 8pm or lean steak and a sweet potato at 6am. Variety is the key!

Gladware + sandwich bags + a small cooler lunch box is your best friend when you’re eating healthy! LOL – I’m a social person and I love spending time with friends. I don’t let “my lifestyle” get in the way of that. If they’re going somewhere that I can’t eat, I’ll bake 2 chicken breasts and put them in a sandwich bag and carry them with me. I’m not joking! Most people don’t have to be that hardcore, but hey, where there’s a will, there’s a set of 6 pack abs.

Breakfast Taco (no kidding)
Whole Grain tortillas
4 egg whites and 1 egg yolk, beaten, mixed with
a splash of skim milk or water and a
dash of McCormick “Santa Fe” Spice Blend
2 Tbsp diced red and/or green bell peppers
1/4 cup, scant sliced scallions
1/4 cup diced lean ham
1/4 cup sliced baby mushrooms, white or Portabella
2-3 grape tomatoes, halved
cilantro, fresh or dried, to taste
2 Tbsp Fat Free “Tomato’n Basil” Feta Cheese
Hot Salsa for topping

Cheesecake Snack (WHAAAAAT?)
1 tub of fat free cottage cheese
10 strawberries (or an equivalent amount of blueberries)
8-10 packets of Splenda
Blend to puree, refrigerate for 1-2 hours
Eat… Have a sweet tooth? Perfect for you…

Pita Snack
I found this one on the web a while ago, and while I swear I’m not a big cottage cheese fan, I love this because cottage cheese is an amazing source of amino acids. If you’re on the run, keep the pita seperate until you’re ready to eat it.
Mix one serving of cottage cheese with a small portion of garbanzo beans. Add red wine vinegar to taste. Serve inside a whole wheat pita and garnish with fresh spinach leaves and sprouts. Now you have a quick, delicious, complete meal.

Pumped Up Chicken Salad
I think this one came from Eating For Life – but it is one of my staples… 4 servings!
3 cups diced cooked chicken (4 portion sized breasts)
1 cup chopped celery
1 small apple, chopped
2 Tablespoons chopped onion
1/2 cup low-fat cottage cheese
1 teaspoon skim milk
1 handful red seedless grapes, quartered
pepper

Mix chicken, celery, apple, grapes, and onion in large mixing bowl. In a blender mix cottage cheese and skim milk. Blend for 2 minutes on the “whip” speed. Add to chicken mixture. Pepper to taste. Serve on lettuce or in a whole wheat sandwich.
makes 4 servings

Tasty Chicken Recipe
(This one was listed on a message board that I visit regularly. Excellent recipe.)
Cut up 1 chicken breast into strips. In a bowl put 1 teaspoon of black pepper, 1 teaspoon of paprika, dash of salt (if desired) and 1 Tablespoon of lemon juice. Mix the chicken with the other ingredients in a bowl until the chicken is coated. Cook the chicken in your wok (or skillet) until it turns golden brown. Spray a little olive oil on your wok to keep the chicken from sticking. Stir it some, but mostly let it sit and cook until the skin turns brown. Eat in salad, by itself, or mix with vegetable/wheat pasta. Dont forget your 2 glasses of water! Enjoy!

Patty Melts
Ahhhh, one of my faves.
I simply soak the leanest ground hamburger (or ostrich, or turkey) meat I can find in worcestire (spelling?) sauce, cook on the Foreman with grilled onions, add fat free sharp cheddar, whole grain toast and I can’t even tell the difference in this and the ones my mother made us…

My Breakfast + Pre-workout drink…
I’m I’m working out after breakfast, it is time for the highest caloric intake of the day, but I don’t want just any calories. I want sustained energy from carbs and sustained amino acid release from protein.
2 scoops of vanilla BSN Syntha6 Protein Powder
1 cup of oatmeal (not cooked – and remember, I’m over 240lbs)
1/2 banana
ice
water
blend until smooth

Note: I also have a very similar breakfast on non-workout days. My mornings are usually rushed and this is easy to blend, put in a drink bottle and go. Of course, I typically weigh between 235 and 255, so you may not require this amount, so adjust accordingly!

Comments, questions, ideas, recipes, etc – feel free to let me know!

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

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Here’s a recipe I like to use for tuna quesadillas – tasty, easy to make, and body transformation friendly!

Ingredients
1 pouch StarKist Chunk Light or Albacore Tuna
2, 6-7-inch whole grain tortillas
½ cup shredded fat free taco flavored cheese
(optional: black olives/salsa/fat free sour cream)

Directions
Place tortilla in a small non-stick skillet, heated.
Spread tuna and cheese evenly over tortilla. Top with a second tortilla.
Heat until tortilla is golden brown, turn and brown the second side.
Remove and cut into 4 quarters.

Quick high protein, lean snack – eat immediately or package for later!

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

Hey San Antonio,

Tasty, fat loss, body transformation friendly pork recipe sent to me from a reader! Enjoy!

Per serving: Calories 191, Calories from Fat 67, Total Fat 7.5g (sat 1.8g), Cholesterol 72mg, Sodium 72mg, Carbohydrate 5.2g, Fiber 1g, Protein 25.7g

Ingredients:

1 pound pork tenderloin
1 tbsp olive oil
1 medium shallot, finely chopped
8 ounce pack sliced mushrooms
1 tbsp flour
1/3 cup dry white wine
1 tbsp Dijon mustard
3/4 cup fat-free, low-sodium chicken broth

Preparation:

Trim pork tenderloin of fat and remove silver skin with a sharp knife.
Slice tenderloin into 8 rounds

Heat oil in large skillet on medium high heat.

Flatten each pork medallion before adding to the skillet. Season with a pinch of Kosher salt and freshly ground pepper as desired.

Cook 3 minutes, then turn over and cook 2 minutes the other side.

Remove from skillet and place on a plate. Add shallots and mushrooms to the skillet and cook on medium-low for 4-5 minutes, until mushrooms begin to soften.

Add white wine and stir mushrooms and shallots to deglaze the skillet.

Once the wine has all but evaporated, add the mustard and broth. Bring to a boil, then simmer until sauce is reduced by about half.

Return pork medallions to the pan, and cook for 3-4 minutes, spooning sauce over meat.

Serve two medallions with sauce.

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