Legendary fitness guru Richard Simmons stopped by and talked with Jane Velez-Mitchell about healthy living and ways to make exercise fun!
Simmons, known for his hugely popular exercise videos, is also very passionate about the fight against childhood obesity. He shares some tips on how families can fight the epidemic in a fun and healthy way.
Caribbean Breakfast Scramble
¼ Cup onion (finely chopped)
½ Green pepper (chopped)
¼ tsp Salt
¼ tsp Red pepper flakes
½ tsp Cumin
2 Cups eggbeaters
1 Small avocado (peeled and sliced)
1 Cup sliced papaya
1. Spray a large skillet with cooking spray, heat and sauté onions, peppers until soft.
2. Add salt, red pepper flakes, cumin, paprika, and eggbeaters, cook until eggbeaters are just cooked.
3. Serve with sliced avocados, and papaya.
Nutritional Information: 173 calories, 14 gm protein, 13 gm carbohydrate, 7.7 gm fat, 0 mg cholesterol, 379 mg sodium
Food mover windows to close: 2 protein, 1 fruit, 1 fat
Tip: If you like it extra-spicy kick it up a notch by adding extra red pepper flakes, or chop in some jalapeno peppers.
Asian Broccoli Slaw
20 oz broccoli coleslaw mix
1 (3oz) package of oriental flavor instant Ramen noodles
½ Cup fat-free Italian salad dressing
1 Tb Apple cider vinegar
3 Tb Splenda blend brown sugar
¼ Cup slivered Almonds
¼ Cup unsalted shelled sunflower seeds
2 Chopped green onions
1. Combine fat-free dressing, cider vinegar, Splenda brown sugar, and packet of seasoning from Ramen noodles.
2. Place Ramen noodles in a Ziploc bag and lightly crush with a rolling pin.
3. Spray a skillet with cooking spray and toast crushed noodles, almonds and sunflower seeds for a few minutes.
4. Combine all ingredients in a large bowl.
5. Serve immediately or store in a refrigerator until ready to use.
Nutritional Information: 110 calories, 4.4 gm protein, 15.8 gm carbohydrate, 4.2 gm fat, .3 mg cholesterol, 441 mg sodium
Food mover windows to close: 2 vegetable, 1 fat, 1 extra
Tip: This is a modified lower-fat and calories version of the typical party favorite.
Blackened Flank Steak Salad
12 oz Flank steak
¼ tsp Black pepper
1 tsp Sea salt
1 tsp Sugar
1 tsp Paprika
1 tsp Ground coriander
1 tsp Ground cumin
¼ tsp cayenne
2 tsp chili powder
1 Tb Olive oil
Juice 1 lime
6 Cups lettuce
1 Peeled sliced cucumber
½ Cup thinly sliced red onion
1 Cup cherry tomatoes
1. Mix together black pepper, sea salt, sugar, paprika, ground coriander, ground cumin, cayenne pepper, and chili powder.
2. Press spice mixture on to both sides of steak, drizzle with olive oil, cover and refrigerate over night.
3. Grill steak until cooked to desired doneness, and drizzle with lime juice. (Steak can also be cooked in the oven under the broiler.) Slice steak on an angle into thin slices.
4. Mix together lettuce, cucumbers, red onions and tomatoes. Top with slices of steak.
5. Serve with favorite fat-free dressing, sweet dressings like raspberry and French work best.
Nutritional Information: 167 calories, 15.5 gm protein, 6.7 gm carbohydrates, 8.8 gm fat, 30 mg cholesterol, 633 mg sodium
Food Mover Windows to Close: 2 proteins, 1 vegetable, 1 fat
Tip: This rub works well on chicken and seafood. If you like it less spicy cut back on the pepper and cayenne a little.
Grilled Chicken with Honey Mustard Sauce
1 lb. skinless, boneless chicken cutlets, cut into four equal pieces.
1 TBS olive oil
1 TBS minced garlic
1/2 tsp onion powder
1/4 tsp pepper
1/4 tsp salt
4 light rolls
1 sliced tomato
4 thin slices of red onion
Ingredients for Honey Mustard:
2 TBS brown mustard
2 tsp honey
1 - 2 packets artificial sweetener
1 TBS apple juice
1. Mix together mustard, honey, artificial sweetener and apple juice and refrigerate.
2. Place chicken with olive oil, minced garlic, onion powder, pepper and salt in a Ziploc bag and refrigerate for at least one hour.
3. Grill chicken until just cooked through (white in the center).
4. Assemble chicken, tomato and red onion on four rolls. Secure with toothpicks and cut in half. Serve with honey mustard sauce.
This recipe works great with barbecue sauce or fat free Miracle Whip as a spread. You can also pre-marinate chicken in fat free Italian dressing instead of the marinade above.
266 calories, 29 gms protein, 18 gms carbohydrates, 8 gms fat, 72 mgs cholesterol, 460 mgs sodium
FoodMover windows to close:
3 protein, 1 starch
Bourbon Barbequed Pork Loin
16 oz lean boneless pork loin, cut into 4 pieces
¼ cup catsup
2 Tb bourbon (orange juice can be used instead of bourbon if desired)
1 Tb mustard
1 tsp onion powder
1 tsp garlic powder
1 Tb lite soy sauce
Tabasco to taste
6-oz. cling sliced peaches in their own juice (drained, reserving juice)
1. Mix all ingredients together with 2 Tb peach juice.
2. Cover a baking sheet with aluminum foil.
3. Turn oven on to broil.
4. Place pork loin on coated baking sheet and top with sauce.
5. Broil for about 3-5 minutes until pork is cooked through.
Lean pork is very low in fat and can be used in many recipes as a delicious alternative to having poultry or fish.
229 calories, 20 gm protein, 9 gm fat, 9.5gm carbohydrate, 57 mg cholesterol, 423mg sodium
FoodMover windows to close:
3 Protein, ½ Fruit
Jasmine Rice Medley with Pine Nuts
2 Tb I Can’t believe it’s not butter light
1 Small onion sliced thin
½ Cup sliced carrots
1 Cup jasmine rice
2 Cups low sodium chicken broth
½ tsp Salt
Jazz up your Jasmine rice by adding either ¼ tsp cumin, a dash of nutmeg, or ½ tsp cinnamon
2 Tb Pine nuts
1. Heat I can’t believe it’s not butter in a small pot.
2. Sauté onions, carrots and rice for about 5 minutes.
3. Add broth and salt and cook for about ½ hour until all the liquid is absorbed.
4. Sprinkle with pine nuts and serve.
Nutritional Information: 167 calories, 4 gm protein, 28 gm carbohydrate, 4 gm fat, 1.7 mg cholesterol, 321 mg sodium
Food Mover Windows to Close: 2 Starch, 1 Fat
Tip: Basmati, brown, and wild rice all work well in this recipe in place of the jasmine rice.