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Transcript of MANAGING TESTOSTERONE - Trouble Spot · PDF file 2017-10-17 · reported...

  • Tr o u b l e S p o t N u t r i t i o n 1

    MANAGING TESTOSTERONE

    Testosterone Balancing Recommendations

    Foods to eat : ▶ Dandelion greens and parsley.

    ▶ Vitamin E containing foods such as soybeans, cornmeal, unrefined oils, Nova Scotia dulse, wheat germ and dark leafy green vegetables. These foods and their vitamin E are excellent for the circulatory system and act as an antioxidant.

    ▶ Consume fresh fruits and vegetables for their high vitamin, mineral, enzyme and fiber content.

    ▶ Foods that are high in zinc and essential fatty acids such as raw unsalted nuts and seeds, raw pumpkin and sunflower seeds, eggs, fish, seafood, sardines and dried legumes.

    ▶ Whole grain cereals and breads, organic brown rice, kamut, oats and spelt

    ▶ Unrefined cold pressed flax seed oil, ground flax seed, walnut oil and fish high in omega 3 fatty acids.

    ▶ Foods that are high in selenium such as tuna, mackerel, brazil nuts, whole grains, garlic onions and dandelion greens.

    ▶ Vegetarians can enjoy fermented organic soy such as tofu, miso and tempeh.

    Be sure to participate in a regular fitness program of both cardiovascular and resistance training. Practice relaxation techniques, avoid cigarette/cigar smoke and second hand smoke.

    FOODS TO AVOID:

    ▶ Highly processed items such as instant, canned and frozen prepared foods.

    ▶ All white flour products including white bread, white rice, bagels, buns, pita, etc.

    ▶ Hydrogenated oils, shortening and margarine.

    ▶ Soft drinks, tap water and alcohol.

  • Tr o u b l e S p o t N u t r i t i o n 2

    ▶ Artificial ingredients such as preservatives, additives, artificial color and flavour.

    ▶ Excessive amounts of caffeine (keep it under 150 mg/day pre-exercise only).

    ▶ Sugar and sweets as found in donuts, cake, pastries and sugary cereals.

    ▶ Junk foods such as hot dogs, hamburgers, potato chips, French fries and battered foods.

    Supplements to Manage Testosterone 1. Indole -3-carbinol. Indole -3-carbinol is naturally occurring in broccoli and other cruciferous

    vegetables. This helps prevent the conversion of testosterone to estrogen.

    Recommended dose is 200 mg, twice daily.

    2. Tribulus Terrestris. Tribulus Terrestris may help increase testosterone production by the body. Results with clients have been mixed but it is worth trying to see if it works for you.

    Recommended dose is 500 mg, twice daily. Often combined with 1,000 mg Fenugreek (another reported testosterone booster).

    3. Zinc. Zinc deficiencies can reduce the body’s production of testosterone.

    Recommended dose is 50 mg, once daily.

    4. Tongkat Ali. Tongkat Ali stimulates the Leydig cells of your testes, which boosts testosterone production.

    Recommended dose is 100-300 mg daily.

    5. Testosterone Replacement Therapy (TRT). When all else fails, TRT is the most reliable method of increasing testosterone. See your doctor for a personalized prescription.

  • Te s t o s t e r o n e B a l a n c i n g M e a l P l a n 3

    Testosterone Balancing Meal Plan

    DAY 1 Breakfast OAT BRAN

    1,600 1,800 2,000 2,200 2,400 2,600

    Oat Bran ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup

    Coconut milk ¼ cup ¼ cup 1/3 cup ½ cup 2/3 cup ¾ cup

    Blueberries, fresh ¼ cup ¼ cup 1/3 cup ½ cup ½ cup 2/3 cup

    Whey protein isolate 1 scoop 1 1 ½ 1 ½ 2 2

    Pumpkin Seeds ½ oz. 2/3 oz. ¾ oz. ¾ oz. ¾ oz. ¾ oz.

    Raisins, seedless 1 tbsp. 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup

    Directions: Place your portion of oat bran in a glass or ceramic bowl and add double the amount of boiling water to the oat bran. Cover with a lid and let sit for 15 minutes (or till desired consistency). Remove lid and add milk first and then all other ingredients. Mix all ingredients together and enjoy.

    Snack SUPER VITAMINS

    1,600 1,800 2,000 2,200 2,400 2,600

    Vanilla protein powder 1 1 1/2 1 ½ 1 ½ 2 2

    Yogurt, plain, organic ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup ½ cup

    Almond, hemp or rice milk (unsweetened) ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup

    Strawberries ¼ cup 1/3 cup ½ cup ½ cup ½ cup ¾ cup

    Mango, fresh ½ cup ½ cup ½ cup ½ cup ¾ cup ¾ cup

    Flaxseed, ground 2 tsp. 2 tsp. 2 ¼ tsp. 2 ¼ tsp. 1 1/3 tsp. 1 ½ tsp.

    Directions: In blender, mix all ingredients except protein and flaxseed. Blend well until fruit is pureed. With blender on low speed, add protein and flaxseed and mix until blended (approximately 10 seconds)

    Lunch CHICKEN PITA

    1,600 1,800 2,000 2,200 2,400 2,600

    Chicken Breast, skinless, baked 2 ½ oz. 2 ½ oz. 3 oz. 3 ½ oz. 4 oz. 4 oz.

    Pita, whole wheat 1 1 1 1 1 1

    Vegetarian mayonnaise ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp.

    Onion, green, chopped 1 ½ tsp. 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup

    Cucumber, sliced, with peel 4 4 4 4 4 4

    Lettuce, green leaf 1/8 cup 1/8 cup 1/8 cup 1/8 cup 1/8 cup 1/8 cup

    Tomato 1 slice 2 slices 3 slices 3 slices 3 slices 3 slices

    Carrot, slices ¼ cup ¼ cup ½ cup 1 cup 2 cup 1 cup

    Broccoli, chopped ½ cup ½ cup ¾ cup 1 cup 1 cup ¾ cup

    Directions: Mix nayonaise and onion together and spread in pita. Place chicken breast, lettuce, tomato, and cucumber inside. Eat carrots and broccoli separately.

    Snack HEALTHY FAT TRAIL MIX 1/4 cup 1/4 cup 1/4 cup 1/3 cup 1/3 cup 1/3 cup

    Raw pumpkin seeds

    Raw almonds

    Raw sunflower seeds

    Directions: eat raw nuts & seeds together

  • Te s t o s t e r o n e B a l a n c i n g M e a l P l a n 4

    Dinner SALSA-TOPPED HALIBUT

    1,600 1,800 2,000 2,200 2,400 2,600

    Halibut 3 oz. 3 ½ oz. 3 ½ oz. 4 oz. 4 ½ oz. 5 oz.

    Salsa 3 tbsp. 3 ½ tbsp. 3 ½ tbsp. 3 ¾ tbsp. 4 ¼ tbsp. 4 ½ tbsp.

    Asparagus ½ cup 1 cup 1 cup 1 cup 1 cup 1 cup

    Parsnip ¼ cup ¼ cup 1/3 cup ½ cup ½ cup ½ cup

    Extra virgin olive oil ¼ tbsp. ¼ tbsp. ¼ tbsp. ½ tbsp. ½ tbsp. ½ tbsp.

    Sweet potato, baked ½ ½ ½ ½ 3-Feb ¾

    Directions: Coat bottom of a baking dish with oil, then place halibut in the bottom of the baking dish and place salsa on top. Tightly seal baking dish and bake in preheated oven at 375`F for 25-30 minutes. While the halibut and sweet potato are baking, in a saucepan add asparagus, parsnips and enough water to cover, cook until tender. Using a large spatula, scoop out halibut and place on top of asparagus and parsnips.

    DAY 2 Breakfast FRUIT & SELENIUM COMPOTE

    1,600 1,800 2,000 2,200 2,400 2,600

    Apples, dried ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

    Prune, dried 2 2 2 2 3 3

    Flaxseed, ground 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 2 tbsp.

    Vanilla protein powder 2 scoops 2 2 2 2 2

    Nuts, Brazil, chopped - 1 tbsp. ¼ cup 1/3 cup 1/3 cup 1/3 cup

    Directions: Pour boiling water over dried apples and prunes in a strainer to rid any toxins. In a small bowl, combine the fruit with enough water to cover, plus one inch. Refrigerate 8-12 hours. The compote will be ready to eat in the morning; top with brazil nuts and flaxseed before serving. Mix the protein with water in a shaker cup.

    Snack FIBER & ZINC

    1,600 1,800 2,000 2,200 2,400 2,600

    Vanilla or chocolate protein powder 1 1 1 1 ½ 2 2

    Coconut milk 1 ¼ cup 1 ¼ cup 1 ½ cup 1 ½ cup 1 ½ cup 1 ½ cup

    Almonds 8 11 13 13 14 15

    Figs 3 3 3 4 4 5

    Directions: Mix protein with coconut milk in a shaker cup, or mix in blender on low speed for 5 to 10 seconds. Snack on almonds and figs.

    Lunch EGG SALAD

    1,600 1,800 2,000 2,200 2,400 2,600

    Bread, spelt 1 1 1 2 2 2

    Egg, white 3 4 4 4 5 6

    Egg, whole 1 1 1 1 1 1

    Vegetarian mayonnaise ½ tbsp. ½ tbsp. 2/3 tbsp. 2/3 tbsp. ¾ tbsp. 1 tbsp.

    Paprika 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

    Cayenne pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

    Dulse flakes dash dash dash dash dash dash

    Herbal sea salt To taste To taste To taste To taste To taste To taste

  • Te s t o s t e r o n e B a l a n c i n g M e a l P l a n 5

    Celery stalk 1 2 2 2 2 2

    Carrot 1/8 cup 1/8 cup ¼ cup ¼ cup ¼ cup 1/3 cup

    Green onion 1 tsp. 1 tsp. 1 tsp. 1 ½ tsp. 1 ½ tsp. 1 ½ tsp.

    Directions: Boil eggs. Remove yolks from eggs that should contain white only. Mash eggs with the nayonaise and spices until mashed very fine. Then add the finely chopped celery, carrot, green onion and mix. Place on bread.

    Snack NUTS ABOUT FRUIT

    Raw almonds 1 serving 1 1/2 serving

    2 servings 2 servings 2 1/2 servings 2 1/2 servings

    Apple 1 small 1 small 1 medium 1 medium 1 large 1 large

    Directions: Eat almonds and fruit

    Dinner TEMPEH STUFFED PEPPER

    1,600 1,800 2,000 2,200 2,400 2,600

    Red pepper 1 1 ½ 2 2 2 2

    Sesame oil 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp.

    Garlic, minced ¼ ¼ ¼ ½ ½ ½

    Tempeh, crumbled ¾ cup ¾ cup ¾ cup 1 cup 1 cup 1 cup

    Brown rice ¼ cup ¼ cup ¼ cup ¼ cup 1/3 cup 3 1/3 oz.

    Onions, green, chopped ½ ½ ½ 1 1 1

    Cilantro, fresh, chopped ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp.

    Salsa ½ tbsp. ½ tbsp. ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp.

    Sea salt dash Dash dash dash dash Dash

    Mozzarella, part skim, grated ½ oz. 1 oz. 1 ½ oz. 2 oz. 2 oz. 2 oz.

    Directions: Cut top of