Healthy Pizza Thats Burns Fat!

Hi, I’m Ron Kusek, a fitness professional serving Edwards AFB and the Antelope Valley. My specialities include fat loss programs, and performance enhancement programs for youth and tactical athletes.

I want to share with a go-to recipe my family uses to enjoy a great tasting pizza without burning a hole in your wallet and without the unneccessary calories.

Great for parties, great for a quick meal, this pizza recipe packs nutritious punch surely to help you get the body you want.

Here’s what you need:

100% Whole Wheat Pizza Crust

2 Roma Tomatoes

Red Onion

Green and Red Pepper

Mushrooms

1 Can of Pizza Sauce or Tomato Sauce

Baby Spinach

Cilantro

Canadian Bacon

Light Mozzarella Cheese

For seasoning you’ll need crushed red pepper, Rosemary, Oregano, and Garlic Pepper

Preheat the oven to 350 degrees for 10 minutes. Cut up all your vegetables and canadian bacon to small pieces. Spread your sauce evenly over your pizza crust, then sprinkle your cheese lightly over your pizza. Sprinkle the seasonings listed above over the pizza, but do take care not to over do it. Now go ahead and spread your spinach first over the pizza, followed by the tomatoes, onions, green and red peppers, then mushrooms and cilantro.

From here your pizza is ready to go into the oven. Bake for 14-16 minutes depending on how you want your crust. After it’s done, let it cool down for 2-3 minutes. Now go ahead and enjoy your day with an awesome pizza that’s great for any occasion.

Five Super Simple Fat Loss Tips

Fat loss isn’t rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they’re typically easy to solve. And that’s often the case with fat loss.

To prove it to you here are five super simple fat loss tips you can easily follow:

1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day…

2) I’ve written it a gazillion times and I will continue to – eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.

3) Eat more fruit. Aim for at least 5 servings a day.

4) Eat more veggies. Again, aim for at least 5 servings a day.

5) Stop eating so many processed foods. If it comes in a box from your grocery store it’s most likely processed. The fresher the foods the better.

* Bonus tip*

You can make tips 3 and 4 a breeze by using a whole foods based multi. Personally, I love Prograde Nutrition’s VGF 25+ http://capstone-performance.getprograde.com/vgfwomen) because it is made from 25 WHOLE veggies, greens and fruits.

Your Leader in Fitness,

Ron

PS – You know I take my nutrition seriously. And it’s why I ONLY recommend Prograde Nutrition’s Whole Foods based multi. They have a women’s formula at www.capstone-performance.getprograde.com

Delicious Chicken Stir-Fry, You need to try it

Good Evening Everyone, I bet you Lakers fan are having a ball right now. I am Chicago Bulls fan myself, my family all came from there so that’s what I grew up following.

Anyway, I wanted to tell you about a tasty stir fry recipe that I tried today and came out very well! My wife usually does most of the cooking, but she’s out of town right now so I’m stuck here fending for myself.

Luckily I have been working on my cooking skills for a while now. Which leads the recipe I was telling you about. I used chicken, but you can easily substitute with shrimp or steak.

It was very simple to cook and only took about 30 minutes to make and the best thing was it light and it was full of nutrients. Here is the ingredients.

1lbs Boneless Chicken Breast cut into cubes
Bok Choy Cabbage cut into shreds
Baby Spinach (put in as much as you like)
Green Onions
1 Roma Tomato
Fresh Basil
1 tablespoon of minced garlic
Sesame Ginger oil
Light soy sauce
2 tablespoons of Olive Oil
Whole Grain Brown Rice

Cut Chicken into cubes and put in bowl. Marinate with Sesame Ginger Oil and Soy Sauce. Sprinkle some salt and garlic pepper and mix

Cut all vegetables and place them to the side while chicken cooks

Heat medium sized pan or wok and coat with olive oil at about medium-high

After pan is heated for a little, put the chicken into the pot and cook to no longer pink. Turn frequently and add more sauce if needed.

While chicken is cooking you can start on the brown rice. I like the Uncle Ben’s whole grain brown rice that can be cooked in 10-12 minutes tops. Follow the directions by adding water according to the serving size you are cooking and add a 1 tbsp of omega 3 butter.

Once chicken is cooked you can add the vegetables to the mix. Stir frequently and make sure vegetables are coated with sauce. You only need to cook vegetables for an additional 5 minutes.

Once the chicken, vegetables, and rice are complete you can mix in the rice and enjoy an awesome dinner!

That’s just one meal, there are plenty of other delicious, light, and healthy meals for you to choose from that don’t take up hours of your time.

You really don’t need any chefs to make your food and it isn’t that hard to step into the kitchen and whip something up for you and your family.

Now you have one less excuse to eat healthy and lose weight.

Do you have any go-to healthy recipes that you can share with everyone, please feel free to share with us.

Your Leader in Fitness,

Ron Kusek

Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.

Strawberry and Mozzarella Salad

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved