Monthly Archive: March 2015

Mexican Amaranth Crusted Tilapia

Amaranth Crusted TilapiaTilapia can be pretty dull. Panko-crusted, done it. Lemon pepper, been there. Fish is a great low calorie protein source, but it needs a little help in the creativity department. Unless you have a bodybuilding competition tomorrow, I can’t think of any reason you’d want to eat a plain piece of tilapia, ever. I wanted to bread my tilapia with a healthy carbohydrate, and right there in the front of my pantry was an almost empty bag of amaranth. Perfect! (more…)

Loaded Mashed Cauliflower

Loaded Mashed CauliflowerMashed cauliflower is not a new idea, but it’s one that sometimes you might need to be reminded to make again because it is SO good! I want to start by saying that potatoes are NOT unhealthy. Sometimes they get a bad reputation, especially in French fry form, but on their own, boiled and mashed potatoes are a clean carbohydrate rich in Vitamin C and potassium. It’s the copious amount of heavy cream and butter mixed in that usually makes the calories skyrocket. I prefer to mash cauliflower in the place of potatoes because I can make a giant serving of vegetables taste like a cheat meal for a fraction of the calories. 10oz of cauliflower (about half a head) contains 70 calories, 7g of fiber, and 5g protein. The same amount of potato has over 200 calories! That doesn’t leave much room for the glorious toppings. (more…)

Understanding Iron Deficiency and How It Affects Your Athletic Performance

You exercise, eat well, get enough sleep (most of the time), but sometimes still feel sluggish, unmotivated, or weak. What could be causing it? Many athletes or health-conscious individuals think they are doing everything right for their body, but their body doesn’t always seem to agree. A simple blood test could reveal that you, along with about 30% of the world’s population, have an iron deficiency.


Iron is a part of the protein hemoglobin that helps transport oxygen from the lungs, through your blood to other parts of the body, and produces ATP, your primary energy source. Iron also helps create red blood cells and protects your immune system. You will notice the symptoms of an iron deficiency, such as fatigue and irritability, but you might not recognize that it’s a nutrient deficiency. Anemia caused by inadequate iron levels is often mistaken for overtraining. Chronic injuries and overall loss of power, motivation, and appetite can all be caused by an iron deficiency. Only a blood test can determine if your iron levels are adequate. (more…)