college, Recipes

Healthy Sweet Potato Fries

I made some sweet potato fries randomly the other day. I was experimenting with some spices and made the best sweet potato fries I ever made! I posted a  recipe a while back but this recipe right here is by far the best! Here it is!fries

Ingredients:

3 Large Sweet Potatoes    Olive Oil   Cayenne Pepper

Paprika    Sea Salt   Black Pepper

IMG_4320Instructions: Preheat the oven at 400 degrees. While the oven is heating up, cut the fries into a  fry like shape. Make sure they are all about the same size so that they will bake at the same rate (also make sure they are not too thick or they might not bake through fully.) Once they are all cut into their fry like shape, place them all into a bowl. Then drizzle about 4 tablespoons of olive oil on the slices until they are fully glossed with the oil. Then add the sea salt, black pepper, cayenne pepper and paprika to taste. Toss around the fries so that the seasoning is spread evenly on each fry. Spray your pans with olive oil and the place the fries on the pan side by side, making sure they don’t overlap. Next you’ll put the fries in the oven and let them bake for 15 minutes. After the 15 minutes are up you’ll take the pan of fries out the oven and then flip them. Once flipped leave them in for 10 to 15 more minutes. Finally take them out, let them cool and eat!

Hope you like.

-Fitty Fattys

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Recipes

Zucchini Spaghetti Recipe

zzzzzI’ve been wanting to try a zucchini spaghetti dish for some time now, but to my surprise I couldn’t find a recipe that fit into my dietary needs. I try not to eat much meat or consume too much sodium so it was hard to find a healthy recipe that fit into those compounds. I searched and searched the internet, but found nothing. So I decided to text my significant other’s mother and asked her if she had a spaghetti sauce recipe (and of course she did.) I took the basis of her recipe and added a few ingredients. It was delicious. I mean REALLY good. When I was cooking my little brother put on his skeptical face, however when he tasted it he said “this was realllly good.”

So kid approved!

Spaghetti Ingredients:

3 medium sized zucchinis   Olive oil   Sea Salt   Cracked Pepper

Tomato Sauce:

8 to 10 ounces of sodium free tomato sauce

 Onions   Garlic   Garlic Salt   Parsley

Oregano   Basil    Olive Oil   Zucchini Slices

Mushrooms   Chopped Tomatoes

ZZZZZ

Instructions:

Make zucchini spaghetti by using a veggie slicer. Once all three zucchinis are in spaghetti form sauté the zucchini on low heat with olive oil. Sprinkle a bit of sea salt, black pepper and garlic.

Sauté chopped onions, garlic, parsley, oregano and a little basil in olive oil then throw in your can of sodium free tomato sauce and 1 fresh chopped tomato. Let the mixture simmer than add sea salt and garlic salt to taste. Finally throw in some mushrooms and sliced zucchini into the mix and let it simmer a bit more.

Once your finish put your chunky tomato sauce on the zucchini spaghetti and eat! It will be spicy, but DANG good.

-Fitty Fattys

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Breakfast, Recipes

Berry Oatmeal Crumble

Howdy, so I have a treat for y’all (literally). I don’t know about you but breakfast can get a little boring from time to time. Especially if you’re like me and try to stay away from animal products. I saw this recipe on Deliciously Ella and made it into my own! Her site is absolutely awesome, definitely check it out! I named this dish the Berry Oatmeal Crumble simply because it taste a bit like a berry pie (but not quite.) OK here goes nothing.

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Ingredients:

1 Cup of Oatmeal    1/3 Blueberries     1/4 Strawberries

1/4 Almond Milk   1 1/2 Ripe Bananas

1/2 of Chopped Dates (or raisins)

2 Tablespoons of Cinnamon     Handful of Walnuts

Directions:

Preheat Oven to 350

Pour oatmeal in a bowl then pour fresh boiling water into bowl covering the oatmeal. As your waiting for the oatmeal to absorb the water completely, go ahead and cut up your bananas, slice up your dates and crush your walnuts.

Once the oatmeal absorbs the water completely throw in your the remaining ingredients and mix.

Grease your pan and pour in your oatmeal berry crumble mix. If you want to make it look pretty slice up some banana slices and decorate!

Put your pan in the oven and bake for 15 to 20 minutes on 350. Then take it out and let it cool for 20 to 30 minutes so it can harden (this is important.) AND that’s it easy peasy. Eat up my loves.

-Fitty Fattys

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Breakfast, college, Food, Recipes

3 Ingredient Banana Bread

Yup, it’s true.

Yes, I’ve got a recipe for you.

Did I mention it’s vegan too?

Yup this is certainly a dream come true.

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OK OK, enough of the poetry (it was fun though). Here’s a easy banana bread recipe. It’ll be quick.

You need:

Three ripe bananas, 2 cups of oat flour, and one cup of plant based milk.

Procedure:

Add all the above ingredients and stir until there is a smooth consistency.

Pour mixture into a greased pan and bake.

I put the oven on bake at 180 for 30 minutes, but it wasn’t done so I put it on 360 for 10 more minutes, then back to `180 for 15 minutes. Needless to say, I was experimenting. Soooo… yeah sorry. However, after leaving it out to cool for 30 minutes it was even more delish!

I also added:

honey   walnuts   cinnamon

vanilla extract        nutmeg

Just incase you wanted to get fancy with it.

See, simple.

-Fitty Fattys

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college, Inspiration, Tips, Truth

Boost Your Metabolism

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Yes, we all know them. Those people who stuff pizza, ice cream and fried chicken down their mouths, and yet still maintain that slim physique. Damn them and their high metabolism. I know. I say, don’t worry about them and start focusing on YOU. Stop blaming your genetics for your slow metabolism. Although  genetics do play a role on the rate of your metabolism, there are still ways to boost your metabolism. So, no excuses ladies and gentlemen.

By definition the metabolism is the “rate at which the body burns calories” and the “process by which the body breaks down food and converts that food to energy.” Everybody has an average number of calories that are burned at rest. For some this number could be high for others this number could be low. However, whatever the number might be, there are a few ways to boost your metabolism throughout the day.

w3Gain Muscles: The more muscle mass one has, the more calories they will burn throughout the day. In fact muscle burns 3 times the calories as body fat does. So don’t be scared to lift weights ladies.

 

IMG_9954Never Skip Breakfast: Having a healthy hearty breakfast within the first two hours of waking up will get your metabolism up and running.

Drink 8-12 Cups of Cold Water: Drinking cold water burns about 30 calories with each cup, and since water is a zero calorie beverage this is basically a win win situation.

Drink Green Tea with Caffeine: Drinking green tea with caffeine spikes your metabolism, but only for a short amount of time. If you constantly drink it throughout out the day the benefits are substantial.

w2Capsaicin Pepper: Adding capsaicin pepper to your meals also boost your metabolism, but like green tea it only boost it for a short amount of time. But hey, what’s the harm in burning some extra amount of calories?

Exercise: Exercising daily keeps you burning calories hours after you’re done with your workout. The best exercises for boosting your metabolism is HIIT (High Intensity Interval Training)

Keep it Cold: When your environment is cold your body has to work to keep your body warm, which burns calories in the process.

Remember you are beautiful no matter what size, shape or form you are! The mission is to get healthy.

-Fitty Fattys

 

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college, Food, Inspiration, Tips, Truth

Overeating Is a Problem

overeatingiOvereating. If you’re a Fitty Fatty like me, you may have this problem too. Almond butter, plantain chips, and popcorn are some of the things I can’t help but overeat. AND IT’S A PROBLEM. I used to think, “hey these things are pretty healthy, it won’t matter if I eat so much.” But newsflash, the calories adds up quick. And the fact is, if you eat more calories than you burn in one day YOU WILL GAIN WEIGHT.

Let me break it down for you. Let’s talk about my beloved plantain chips from my beloved Trader Joe’s. This snack from heaven scored a B- on my Fooducate App, praised for it being minimally processed and a natural good source of Vitamin C. One serving (20 chips) is 140 calories, however there are 6 servings in one small bag. Which means if you eat the whole bag you’ve just ate 840 calories. OMG…………….
And I usually eat the entire bag. SO, here are some tips on how to  combat your overeating once and for all.

1. ALWAYS READ THE SERVING SIZE. Many times  the serving may say 100 calories and you think “OH GREAT” this bag is only 100 calories, when there is really 6 servings in that one bag. So your really eating 600 calories on a freakin’ snack.

2. TAKE OUT THE SERVING SIZE. Once you see the serving size, promptly take out that serving and close the bag. Shoot! Hide that sucker if you need too. You can also use plastic ziplock bags to separate the servings completely, so you can have a easy snack on the go.

3. JUST DON’T BUY SNACKS. It’s hard I know, but instead of buying those addictive snacks (even if they are “healthy”) buy a fruit instead. I’m talkin’ a juicy green apple or sweet mango. Fruits are filling and unprocessed. You can try, but you probably won’t even be able to overeat on fruit.

4. BUY THESE SNACKS INSTEAD. If you totally disregarded the last tip and you made a decision that your still going to buy snacks, at least try these snacks instead. Roasted seaweed, rice cakes, 100 calorie packaged nuts, carrots & hummus, popcorn and one-serving yogurt… I guess the moral of the story is just eat the serving size or buy snacks that only have ONE serving size.

5. COUNT YOUR CALORIES. I didn’t want it to come to this, because I totally despise the idea of counting calories. However, for overeaters this may be the best method. Once you’re actually seeing the calories piling up, you’re not going to want to keep eating. You can use apps like Fooducate or Fitness Pal to calculate it all.

6. DRINK A TON OF WATER. This is a toughie, but drink water constantly throughout the day. If your an overeater drink a cup before you eat, while your eating your meal and after the meal. Your stomach will be so full of water that you won’t even want to eat more. In fact, most people mistake dehydration for hunger.

7. INCORPORATE MORE VEGGIES. There is one food you can always overeat, and that’s veggies! They are so low in calories that it’s almost impossible to really “overeat”. So go crazy with loads of veggies that will keep you well nourished, and hey a little more fruit won’t hurt either. Overall if you’re going to overeat, only overeat your your fruits and veggies. They are tasty too, and most of all good for you!

Signs of Compulsive Overeating from http://buff.ly/1tXzTbY

  • binge eating, or eating uncontrollably even when not physically hungry
  • eating much more rapidly than normal
  • eating alone due to shame and embarrassment
  • feelings of guilt due to overeating
  • preoccupation with body weight
  • depression or mood swings
  • awareness that eating patterns are abnormal
  • history of weight fluctuations
  • withdrawal from activities because of embarrassment about weight
  • history of many different unsuccessful diets
  • eating little in public, but maintaining a high body weight
  • holding the belief that life will be better if they can lose weight
  • hiding food in strange places (closets, cabinets, suitcases, under the bed)
  • vague or secretive eating patterns
  • self-defeating statements after food consumption
  • holding the belief that food is their only friend
  • weight gain
  • loss of sexual desire or promiscuous relations
  • fatigue

Feel free to email me at tiffanymalone60@yahoo.com if you want to talk about health issues or concerns. I’ll do my best to offer the best advice and steer you to the right people for help. Be happy, be healthy, be freakin’ awesome.

-Fitty Fattys

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Breakfast, college, Food, Recipes, Tips

Quick & Healthy Breakfast Ideas

Breakfast is the most important meal of the day, and you shouldn’t miss it just because you’re in a time crunch. Here are a few breakfast ideas that are quick, easy and tasty.

Whole Grain Waffles and Apples

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Keep it simple with 100% Whole Grain Waffles. They are 100 calories each and an apple is about 80 calories. Making this breakfast 280 calories. You can buy these frozen waffles at Whole Foods for only $1.99 if you get the 365 brand!

Cheese Eggs Whites & Grits

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Grits and egg whites take literally five minutes to make. Mix in peppers, spinach and cheese into egg whites, then layer the eggs on top of the grits. Mix it up and eat! I like to add some green beans on the side.

 

Oatmeal w/ Fruit & Nuts

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Pour some oatmeal in a bowl, pour in a little water and add in some sliced bananas. Then heat up the oatmeal for a minute and thirty seconds. Once its nice and heated add in some fruit and nuts. Wham Bam, you got a great breakfast!

Apples & Peanut Butter

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I love some peanut butter with apples. Simple, quick and oh so sweet. It’s like dessert in the morning. You can also use almond butter w/ honey for the dip. It’s my new favorite snack.

Greek Yogurt w/ Nuts & FruitIMG_9404

Here’s a great source of protein for ya, and low in fat. 0% Fage Greek Yogurt with organic honey, strawberries, almonds and banana slices.

2 Ingredient Pancakes

 

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1 banana & 2 eggs blended and made like pancakes, topped with honey, strawberries and walnuts.

Tomato & Mozzarella Bagel Panini  

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Toast whole wheat bagel thins for 20 seconds. Add cheese tomatoes and spinach then put it in the oven to broil for a minuter. Smash the thins together and eat.

Egg & Spinach Burrito

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Cut a whole wheat tortilla in half and add in your eggs and wrap. Be sure to add some veggies to you eggs to spice it up a bit.

Strawberry and Banana SmoothieIMG_8942

A smoothie is a great way to start your day. This smoothie just contains frozen strawberries, a banana and coconut water. Simple and quick. Mix in the fruits and veggies you like and blend up an energy smoothie, to keep you alert throughout the day.

Almond Milk w/ Walnuts & Fruit

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Here we have a bit of almond milk, walnuts, strawberries, blueberries, dried cranberries and blackberries. Mix up the fruits and nuts you like and have a healthy cereal to go! You can even add in some homemade granola.

Bagel Thin w/ Peanut Butter & Fruit 

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Another one of my go tos, easy peasy.

Healthy Oatmeal Cookies

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I had a phase where I ate these almost everyday. Two-ingredient recipe here.

For my daily eats, fitness tips and health tips follow me on Instagram and Twitter @FittyFattys.

With love, Fitty Fatty.

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