The most important meal of the day...

Yes it really is breakfast. Not only does it give you energy to start the day, but breakfast is linked to many health benefits, including weight control and improved performance. A traditional breakfast of eggs may be one of the best ways to get your morning protein. While eggs are not always associated with weight loss, they contain some of the highest-quality protein and have cholesterol needed for testosterone production.
Eating plain eggs every day can get boring so what can you do to mix things up? Fried eggs (over easy etc) are an option but cook them in olive oil and stick to once a week. Poaching, scrambling and hard boiling eggs are other options as well but what else is there? Using eggs as a building block can give countless options of a healthy,balanced breakfast. Here are a few ideas to get you started. These recipes are full of vitamins and T-boosters to start your day right.

Have any of these with a piece of whole grain toast and 1 cup of fresh fruit on the side or have them alone.

Veggie Scrambler

What you need:
2 Whole Eggs (cracked into a container and beaten)
1/4 Red Pepper(other color peppers can be substituted cut into around 1 inch strips)
2 Stalks Asparagus(fresh or frozen) (blanched* and sliced into bite sized pieces)
3 Broccoli Florets (fresh or frozen) (steamed and cut into bite sized-pieces)
2 "Button" Mushrooms (washed then sliced)
1 Handful of fresh Spinach (washed)
1/2 clove garlic (minced)
Salt and Pepper (to taste)
1/4 Teaspoon Crushed Red or Cayenne pepper(optional)

*Blanching- You can blanch veggies ahead of time and store them in Ziploc bags for use all week. What is blanching? Get a pot of water and put it on to boil. Add some salt (about 2 Tablespoons). Get a container put a lot of ice and some cold water in it and set it to the side(this is your ice bath). After the water reaches a good rolling boil add in SMALL batches whatever you are blanching. It only takes about 2-3 minutes so don't walk away! Pull out your product and immediately put it in your ice bath. Move it around so it rapidly cools (shocks) pull out whatever you are blanching and drain. Repeat as needed. The same water can be used for multiple items.


After all your veggies are cut/eggs are beaten get your sauté pan and put it on medium-medium low heat. Let the pan warm up for about 30-45 seconds (or until you can feel some heat radiating from the center of the pan) and add about 1 Tablespoon of olive oil (seems like a lot but like in most things lubrication is important!).
Add the Minced Garlic and stir [with a heat resistant spatula or a wooden spoon]
After about 30 seconds add Mushrooms and a pinch of salt. (Salt helps draw out moisture and will help shrink down those mushrooms)
Add pepper and Crushed Red or Cayenne pepper(many compounds in spices are soluble in oil so adding them while you are cooking will maximize the flavor)
Stir well and when Mushrooms start to get a bit soft add Peppers
Stir well and often after Peppers soften a little add Asparagus, Broccoli, and Spinach with another pinch of salt and some more pepper.
Stir and add Eggs. Mix everything together and cook until eggs start to come together.


Breakfast Salad

What you need:
2 Whole Eggs
1/4 Cup Walnuts or Pinenuts (toasted*)
1/4 Cup Dried Cranberries
1 Tablespoon Bleu or Feta Cheese (Bleu w/walnuts,Feta w/Pinenuts)
2 Handfuls Spinach (washed)
1 Tablespoon Olive Oil
1/2 Tablespoon Red Wine Vinegar (you can also use Apple Cider or Champagne Vin)
1/4 Clove Garlic (minced)
Salt and Pepper to taste

*Toasting Nuts will bring out the flavors and is easy to do. Pre-heat oven to 350 degrees F and lay out whatever nuts you want onto an ungreased cookie sheet. Put nuts in oven and toast for about 4-6 mins. Pull out and let cool. Reserve in bags/containers for future use.

Mix Oil, garlic, salt, pepper in large bowl. Add Vinegar and whisk until it comes together.
Toss Spinach, Cranberries and Nuts in bowl with your vinaigrette and place in bowl or plate. Pour over any remaining dressing. Top with the cheese.
Cook Eggs any style you would like (I like mine lightly poached)and place on salad.

Steak and Eggs

What you need:

Marinated Steak (use lean cuts like flank, skirt or sirloin or splurge with a NY Strip[cut the fat off] marinate 6-8 hours)
-Marinade: (wear some gloves if you have them when dealing with hot peppers!)
1 Jalapeño Pepper (de-seeded)
1 Poblano Pepper (de-seeded)
1/4 Onion
2 Cloves Garlic
5 Pieces Fresh Chopped Cilantro (optional but recommended)
1 Teaspoon Honey
2 Tablespoons Lime Juice
1 Teaspoon Salt
1/2 Teaspoon Pepper
2 Tablespoons Vegetable Oil (olive oil will coagulate during refrigeration)

Put Peppers in food processor (or blender)and pulse until chopped.
Add Onion, Garlic, Salt, and Pepper and pulse again
Add Honey, Lime Juice and Oil Pulse until semi-smooth
Add Cilantro and pulse twice
Put Steak into container/bag and add 1/2 of the marinade(for one steak use it all for two). The other 1/2 can be stored for about a week.

Meal Prep:

1/4 Onion (sliced)
1/2 Red Pepper (sliced)
2 "Button" Mushrooms (sliced)
2 Handfuls Spinach (washed)
2 Whole Eggs (beaten)
Salt and Pepper to taste
Olive Oil

Pull Steak out of marinade. Grill or Broil to whatever temp you like. Set aside.
Pre-Heat your Sauté pan then add Olive Oil
Add Onion and stir. When the onions start to soften add Peppers, Mushrooms,Spinach, Salt and Pepper.
Put Veggie mix on Steak
In the same Sauté pan scramble your eggs

This is a good "weekend" or "breakfast for dinner" meal if you don't have a lot of time in the morning.

Simple Scramble

What you need:

2 Whole Eggs (beaten)
1 Tablespoon Cottage Cheese
Salt and Pepper to taste

Pre-Heat saute pan. Add Olive Oil (or pan-spray)
Add Eggs, Cottage Cheese and Salt+Pepper
Scramble them up...
Serve with 1 cup fruit and a serving of Oatmeal

This is an easy way to get a little extra protein boost and you don't even taste the Cottage Cheese. Add veggies if you like.


We will revisit some more egg recipes later on in the blog. Hopefully these will get you started and inspire you to create some things on your own.

Vegan? Want something besides eggs for breakfast? Look out for the next post!

Stock your kitchen for success...Part 2 The Food

Having a stocked refrigerator and pantry is very important. You should always have many options for meals and snacks at the ready. When you don’t have the proper food at home it is more likely that you will turn toward fast food or frozen dinners instead of a wholesome, well-balanced meal.

Stocking your home can seem expensive but if you buy ingredients that can be “cross-utilized” and buy some items in bulk you will save money in the long run. Spending $10 a day on fast food equals $70 a week. That is $280 a month and $3360 a year! Take the time to go to the store and cook for yourself. Your body and wallet will thank you.

The first step in properly stocking your kitchen is cleaning out all the “bad” foods that you have. That regular pasta you have in the cabinet? Those chips and cookies? Give them away. There are plenty of food-banks and shelters that are happy to take even small donations of unopened food. Have things that are open already? Give it away to friends or family. After you have removed the offending food from your home the next step is to go shopping. I keep two shopping lists, one of staples (things I always have) and one of extras (things I want for specific meals).

The most important list is your staples list. These are foods that can be used in a variety of dishes (cross-utilization). Here is mine:
Eggs- You can get eggs that have Omega-3’s for a little boost but they aren’t necessary.

Bread-whole-grain...read your labels again here! A lot of “healthy” breads on the market can contain high fructose corn syrup and other sugars. I also get whole wheat tortillas.

Oatmeal- Not the “quick” kind. Get the “old-fashioned” it only takes another couple minutes and the benefits of the oats have not been processed out.

Bell Peppers- I use red peppers. They are full of vitamins and have more flavor than green.

Fruit- See what looks good at the store and buy things you will eat. Bananas and pineapples are T-boosters (some other fruits are as well) as we discussed before but you should always have a variety in the house. Make it easy to grab a piece of fruit as a snack. Fruit has fiber, is loaded with vitamins and should be part of a healthy diet. Plus the natural sugars can give you a bit of a pick-me-up! I also keep some dried fruit around as well. Dried cranberries and raisins with some nuts are a great snack. When getting fruit juices make sure you buy ones that are 100% juice and have no added sugar!

Nuts- Speaking of nuts I always have these around. Keep a few different types and buy in bulk. Look out for salt and if you get peanuts stay away from the dry-roasted kind. This goes out especially to you vegetarian/vegan guys as they contain MSG and gelatin (which is an animal product), and are loaded with salt.

Milk- I am a little lactose intolerant (as are a lot of folks who don’t even know it) so I buy lactose free milk. If you want regular milk just watch your fat content and go organic/hormone free. There can be some of those pesky phytoestrogens in the hormones they give cattle commercially. You should avoid soy milk (remember the foods to avoid post) but if you are looking for an alternative to animal products try almond milk.

Fish- Get Omega-3 rich fish like tuna or salmon. Most saltwater “meaty” fish have good levels of Omega-3s so tuna and salmon are not your only options. Oysters and other shellfish are great too and fish (when properly stored) freezes well so it’s something else you can get in bulk.

Meat- Skinless-boneless chicken breast, lean beef (ground and steaks) and turkey. Once again buy in bulk and invest in some freezer bags or even better a “food-saver” vacuum sealer…they really work.

Beans- I always keep many varieties of beans in the house. Red and black beans, lentils and even a can or two of VEGETARIAN refried beans (ones that do not say vegetarian on the can have lard in them) for when I have a “cheat” meal.

Veggies- Just like fruit I like to have a variety. Frozen vegetables can be bought in huge bags and have the same nutritional value as fresh. Fresh celery, spinach, onions and squash can be cooked in tons of meals or eaten raw. Canned veggies are full of salt and the canning process sucks out all their nutrients. Remember your cruciferous vegetables (T-boosting with food post)!

Garlic- Cook it in food or add it to a smoothie. Just make sure you eat your garlic! Garlic is an immune system booster as well as a T-booster and adds tons of flavor to your meals.

Herbs and spices- Get Kosher or Sea Salt when you buy salt. Traditional “table-salt” is great for baking, so have it in the house but not on the table! I do not own a salt shaker and no one misses it when I cook for them. Pick up a pepper grinder because fresh-cracked pepper has much more flavor and will not contain any additives like anti-caking agents. Other than those get as many herbs and spices as you can. Food that is packed with flavor is more enjoyable and many seasonings can have added health benefits. Don’t get “seasoned-salt” or garlic-salt. Too much salt in your diet will make you bloat and can cause many health problems. Once again read your labels!

Pasta and Sauce- Whole wheat is best and I keep a box or two of regular or vegetable pasta around for a “cheat” meal. When buying sauce (you can make your own but how many of us actually do???) read your labels (can not stress that enough!) and go as natural as you can get. Watch for high fructose corn syrup, sugar, and salt. Buy a plain tomato sauce not one with cheese or meat added. You can add all of your own stuff at home without all the added fat and preservatives. These are also great items to buy in bulk.

Peanut Butter- Natural is best.

Honey- Great as an alternative sweetener or on a peanut butter sandwich instead of jelly. Also honey never goes bad so buy a big one and use clean utensils to get it out and you can have it for years.

Cheese- There is a debate on dairy and testosterone…here are the facts. Cheese (dairy in general) in moderation is not going to hurt your levels. Actually cheese contains some zinc and calcium. Cottage cheese is great to have around and most important cheese can be used in an amazing amount of meals and is delicious. Get real cheese! Avoid “processed-cheese foods” like American or cheese sauces.

Plain Yogurt- Watch your sugar and get organic if you can. Yogurt contains active cultures good for your digestion and plain yogurt can be eaten with fruit, added to a smoothie or used in savory dishes as a sauce base.

Of course there can be some modifications to this list for vegetarian/vegan guys. Just remember meat substitutes are soy products so avoid them or eat in small quantities.

Now that you have your equipment and you have gone shopping we can get to some actual cooking! Watch out in the next few posts for some quick and easy meal ideas.
Any questions about things already covered in the blog? Feel free to contact me on Twitter!

Stock your kitchen for success...Part 1 Equipment

Ok so the last few posts gave the basics…now what do you do with that information?

Many people think that cooking is scary or extremely time consuming. In fact with the right tools and a properly stocked kitchen cooking meals can be a fun,rewarding and delicious experience. Also guys…ladies(and gentleman)love a man who knows his way around the kitchen!

What do you need?
You don’t need every kitchen gadget known to man to be a successful home cook. With a few basic tools you can make thousands of meals.

Pots and Pans:

Saucepans- a 2qt is your best bet but if you can get a 1 and 3 qt as well it wouldn’t hurt.
Stockpot- 8 qt
Sauté pan- 1 large and 1 small size (sometimes called an omelet pan)
Roasting Pan- Not a necessity but nice to have

Utensils:

Measuring Spoons- splurge on the heavy gauge stainless steel ones if you can
Measuring Cups- it’s nice to have a 1-2cup and a 4-6 cup size of these
Cutting Board- Wood or bamboo is much better than plastic. Plastic cutting boards have been shown to hold much more bacteria and they wear out much faster. (FYI a piece of the non-stick cabinet liner under your board keeps it from moving around on the counter…if you don’t have that a damp kitchen towel will do)
Spatulas- hard rubber if you have nonstick cookware (you don’t want to scratch the coating)
Soup Ladle
Tongs
Cheese Grater (4-sided)
Colander
Vegetable Peeler
Potato Ricer or Masher
Wire Whisk
Turkey Baster
Can Opener
Meat Thermometer- calibrate your thermometer in ice water to make sure it’s reading correctly. That is 32 degrees F and 0 C.
Timer- microwaves and ovens have built in timers and setting an alarm on your cell works too
Zester
Wooden Spoons
High-Heat Flexible Rubber Spatulas- not necessary but extremely useful
Wooden Skewers- trust me on this one…they are essential!

Dishware:

I am going to assume that you have plates to eat on. Here are a few other items that come in extra handy during food preparation:
Nesting Mixing Bowls- 4 or more bowls
Microwave-Safe Casserole with Lid
Rectangular Glass Baking Dishes- multiple sizes
Airtight containers for dry goods storage
Splurge on clear glass custard dishes, ramekins or small stainless steel bowls for organizing ingredients and many other things. If you have cottage cheese or other things that come in plastic washing and saving the containers are a cheap, easy and environmentally friendly way to have ramekin like containers.

Cutlery

Good knives are gold in the kitchen. Look for high-carbon steel and a handle that fits nicely in your hand. Many discount stores (like TJ Maxx/Marshalls) have good knives (and many other kitchen gadgets) for a good price. A variety of knife storage options are available, from in-drawer trays to counter blocks and magnetic wall-holders.
Here are the basic knives you want: You can get away with just a paring and Chef’s knife but it is useful to have others.
Paring Knife
Chef's Knife
Carving Knife
Serrated Bread Knife
Serrated Tomato Knife
Sharpening Steel (from manufacturer of your brand)

Baking Equipment- not just for cookies!

Rectangular Baking Pan (13" x 9")
Square Baking Pan (9" x 9")
Baking Sheet- also called a cookie sheet…having 2 of these around is nice.
Rolling Pin

I am sure many of these things you already have laying around and if you don't it's no big deal. If you have a knife, a sauté pan and a spatula you can get started.

Next post we will cover the right way to make a shopping list and how to stock your kitchen.

What not to eat...

In the last post I went over some foods that aid in T production but what about foods to avoid?
The types of foods you want to avoid are ones that contain Phytoestrogens. Phytoestrogens, sometimes called "dietary estrogens", are a group of naturally occurring plant compounds that, because of their chemical similarity with estradiol have the ability to cause estrogenic effects.
Foods that contain phytoestrogens include soy foods such as tofu, soy milk, tempeh and soy protein powder. Soy has been used as a healthy alternative to animal protein for years but for us Transmen consuming soy can raise our estrogen levels therefore adversely affecting our goals.

Other foods containing phytoestrogens include:
Sunflower seeds, Pomegranate, Licorice, Red Clover, Yucca, Hops (Beer), Oregano, Turmeric, Yucca, Thyme, Goldenseal, Cumin, apples, beets, carrots and Fennel.
It isn’t just phytoestrogens to look out for.
Some other foods you want to avoid:

Alcohol- drinking alcohol can lead to lower testosterone levels by increasing the conversion of testosterone to estrogen. Keep alcohol consumption to a couple of glasses a week. Try to stick to wine or liquor because beer also contains phytoestrogenic hops.

Caffeine- research has shown that excessive consumption of caffeine causes a significant loss of several vitamins and minerals, including vitamins B and C, calcium, iron, and zinc. It can also lead to “adrenal-fatigue” which can stop the adrenal gland from producing testosterone. Stick to a cup or two of coffee or tea a day and cut out the colas and energy drinks.

Sugar- Is in my opinion the main thing to try and cut out of your diet. It also over stimulates the adrenals like caffeine. Also eating too much fructose and glucose can turn off the gene that regulates the levels of active testosterone in the body according to studies by the Canadian Institute of Health and others. Excess sugar is easily converted to fat once in the body. A food may be advertised as low fat and still be loaded with sugar so make sure to read your labels! Quite a few a few of the sports drinks and nutritional sports bars are loaded with sugar.
When I discuss sugar I am primarily talking about “table” or white sugar. Sugar occurs naturally in fruits and vegetables so completely avoiding sugar would be impossible in a balanced diet. I also believe that deprivation=failure so saying “I will never have cake again!” is just setting you up for a birthday cake binge…Most people get most of their sugar in soda or other beverages so cutting soda down to once a week will really change your intake. Also for you coffee/tea drinkers out there (including myself) if you sweeten your beverage of choice using a little honey instead of sugar works and is a whole food (unlike those pink, blue, and yellow packets).
*A side note on honey… Local honey can help folks with seasonal allergies.

A non-diet related lifestyle change that you might want to consider...

Quit Smoking- This is something I am personally struggling with and I know it is difficult but smoking tobacco has been linked to severely lowering T levels as well as all the health problems it can cause.

OK now we have covered the basics...now for the fun part! We will get cooking in the next posts!

Follow me on Twitter to get updates that don't make it to the blog as well as an alert to new posts...

T-Boosting with food

A testosterone diet is easy to maintain, as long as you know what you should be eating. Most testosterone boosting foods contain higher levels of zinc and many have been labeled aphrodisiacs because of that.
Zinc is a hard mineral to absorb and many people are deficient in their diet. Zinc is necessary to maintain normal serum testosterone. A diet rich in zinc is the key to naturally boosting T levels and also helps boost the immune system. So how do you get zinc in your diet? Supplements are great but there are plenty of foods rich in zinc that are easy to obtain and taste great.

Zinc rich foods-
1-OYSTERS- contain protein, magnesium and lots of zinc just six of these guys give you almost seven times the RDA! I recommend eating a serving of oysters once a week, raw, cooked or canned...not fried!

2-LEAN BEEF- contain protein, iron, magnesium, zinc and saturated fat. Few things have as positive an impact on testosterone levels as lean meats. Beef specifically offers the added benefit of high protein and zinc two nutrients key to optimizing testosterone and muscle-building potential in one source. And while you don't want too much saturated fat in your diet, you require some to produce testosterone. I recommend eating grilled or broiled lean beef about three times a week.

3-BEANS- contain protein, fiber and zinc. Beans have more zinc than any other member of the veggie family. Some contain about the same amount of zinc as red meat. Add that to a food that's high in protein and fiber and low in fat, and you have a great alternative to meat for vegetarian/vegan guys. Canned versions are as nutritious as dry just read labels for sodium content.

4-PUMPKIN SEEDS— like oysters, pumpkin seeds are also extremely rich in zinc, and quite a bit cheaper. Get the unsalted ones if possible so you don't get too much sodium. Pumpkin seeds are also rich in omega 3 essential fatty acids, which act as a precursor of prostaglandins hormone-like substances that play a key role in T production. Pumpkin seeds make a great snack alone or mixed with nuts and dried fruit.

Zinc is also present in animal proteins like lamb, pork, turkey, chicken and seafood like crab, lobster, clams and salmon. It's also present in dairy products, nuts(especially pine nuts), seeds, whole grains and brown rice.

Zinc is very important but there are plenty of other things necessary for boosting and maintaining your T levels.

Protein and fats. High-protein/moderate-fat foods are crucial for enhancing testosterone and, as a result, building muscle. Make these foods the building blocks of your diet.
Some examples...

1-POULTRY- contains protein and little fat. Chicken and turkey lack high zinc levels but their protein-to-fat ratios make them important to your diet. Stick with lean white meat as the dark meat has higher fat. Roast or grill skinless, boneless portions of turkey or chicken several times a week. Or choose chicken and turkey cold cuts for lunch.

2-COTTAGE CHEESE(1% MILK FAT)- has protein with very little fat. One cup of 1% cottage cheese has more protein and less fat than a serving of lean beef or chicken. Have it as a snack or with a meal. Try to eat about one cup per-day. A 1/2 cup serving of cottage cheese about an hour or two before bed is a great way to stave of the catabolic process.

3-EGGS- contain protein and cholesterol. Yes you NEED some cholesterol. Testosterone is synthesized from cholesterol, and as such, food containing cholesterol is a good source of building blocks for testosterone. Egg yolks are a source of pure cholesterol without huge amounts of "bad" fats. Start your day with a couple whole eggs cooked in a little olive oil or fat-free cooking spray or have breakfast for dinner occasionally.

4-FISH- most fish (particularly those like tuna,mackerel and salmon) contain large amounts of Omega-3 fatty acids, which enhance the nervous system and boost circulation. A high percentage of body fat actually works to convert testosterone into estrogen. But, low fat diets are linked to low testosterone levels. Good fats in the diet, like fish oil are important to overall health as well as testosterone production, with at least 3 to 5 g daily are critical to hormone production in general. Omega-3's also have other beneficial effects like lowering cholesterol. Don't forget that fish is a great source of protein and zinc!

Protein is essential but you need to eat your veggies too! You want to load up on what are called cruciferous vegetables. These contain compounds called indoles that help lower certain estrogens, which in turn can help reduce estrogen’s inhibitory effects on testosterone production. These also contain the all important zinc.
How to load up on your Indole-3-carbinol? Eat plenty of these veggies raw, lightly steamed, sautéed, or stir-fried:
Broccoli, cauliflower, Brussels sprouts, cabbage, arugula, watercress, bok choy, turnip greens, collard greens, rutabaga, radishes, and kale.
These also contain fiber which is necessary for a healthy diet.

Besides cruciferous vegetables there are plenty of other beneficial fruits, grains and veggies to help you achieve a T-boost and get the nutrients you need for a healthy life.

GARLIC- Contains Allicin which in clinical studies enhances testosterone levels and inhibits cortisol, a hormone that competes with testosterone, limiting its actions and breaking down muscle tissue. Season foods with garlic when you can, but eating whole cloves provides the most direct benefit. A clove blended into a smoothie is an easy way to get it down.

WATERMELON- is rich with citrulline, an amino acid that helps improve blood flow to the heart and genitalia, as well as to the rest of the body. Citrulline is actually found in higher concentrations in watermelon rind than in the flesh, but there’s still plenty citrulline in the flesh to make eating it worthwhile.

ASPARAGUS-rich in Vitamin E, stimulates the production of testosterone and also has been shown to help with libido.

CELERY- contains androsterone which is a steroid hormone that reinforces masculine characteristics.

AVOCADO- has folic acid potassium and vitamin B6 in high quantities. These properties of avocado make it useful to increase the production of testosterone. Avocados are also a source of "good" fat.

BANANA- is packed with the bromelain enzyme, potassium and vitamin B6 is considered important to improve the testosterone level. Pineapples have a lot of bromelain as well but contain more sugar.

MUSHROOMS- inhibit estrogen production and enzymes that promote testosterone conversion. Mushrooms are also low in calories and high in fiber. All mushrooms especially fresh "button" mushrooms, possess substances that inhibit the activity of aromatase which is an enzyme involved in estrogen production. They also contain 5-alpha-reductase, an enzyme that converts testosterone to DHT.

OATS- contain a nutrient called avenacosides that stimulates testosterone production. A normal serving size of oatmeal doesn't have a high level of avenacosides to stimulate testosterone production but regular consumption of oats and oatmeal can have a cumulative effect. Also they are a good source of fiber. Stick with "old-fashioned" oat-meal instead of the instant and add some fruit and honey instead of sugar.

CHILIES— are hot because they have tons of capsaicin, a chemical which also increases blood flow and triggers the release of mood-enhancing endorphins. Great for adding flavor to many foods without using "hot-sauce" that can contain tons of salt and even high fructose corn syrup.

The next post will deal with foods to avoid...

I highly recommend keeping track of what you eat. I am not a huge fan of “calorie counting” but the act of writing down EVERYTHING you eat will help to keep you in check. Having to write “2 glazed doughnuts” makes you stop and think about what you are putting in your body. I keep a chart to track my six meals. Yes I said six meals. Metabolism is important and the typical three meals a day really is not the proper way to eat. When hunger sets in we tend to eat too much (most of the time too fast) and that is bad for the body. Keeping hunger at bay the RIGHT way will actually lose much more fat than taking in too few calories and slowing down your metabolism. Also food=fuel so you will have more energy through your day. If you are hitting the gym hard you should keep track of your calories as well as your meals. Consuming the proper calories will help you gain muscle (therefore boosting T levels), and have the energy you need to work out.
I recommend keeping a chart with:
Breakfast, Mid-Morning Snack, Lunch, Mid-Afternoon Snack, Dinner and Pre-Bed Snack.
The Pre-Bed Snack heading may surprise many of you but about halfway through the night your body runs out of muscle-building fuel and leaves you in a catabolic state. To prevent this, it's a good idea to get some protein before bed. For those of you unfamiliar with catabolism do some research. Here is a wiki article to get you started Catabolism and Anabolism will come up in later posts.

Eating six meals means smaller portions. Eating too much will add body fat and actually raise estrogen levels so six cheeseburgers will not help you out. Here are some guidelines to follow when planning your meals.

Stick to a 45/35/20 ratio. That is 45% of calories from protein, 35% from carbs and 20% from fats. The 20% fat does not mean trans-fat and fried foods. Research suggests that when total fat, saturated fat and monounsaturated fat intakes increase, so does testosterone. Choose foods high in monounsaturated fats, like avocadoes, nuts, seeds, olives and olive oil. Red meat and dairy products are also good sources of protein and saturated fat. Read your labels and choose dairy carefully though. Stick with things like low-fat Cottage or Ricotta cheese or Yogurt(read labels on yogurt watch for high sugar and high fructose corn syrup).

Do not eat too much protein. Consuming too much protein can increase the loss of testosterone through urination. While protein is necessary for higher testosterone levels, too much can have a negative effect.

Do not eat too much fat. Spread out your fat consumption throughout the day and avoid high-fat meals, which can actually decrease testosterone levels momentarily.

Avoid high-glycemic carbs. Carb-rich foods high on the glycemic index(such as simple carbohydrates)can negatively affect your testosterone level.

Pick the right main courses. Choose protein over carb-loaded dishes.

Add the right sides and snacks. Select snacks and side dishes the same way you would main courses. For example, pick beans and broccoli over carrots.

Lay off the bottle. Drinking alcohol can lead to lower testosterone levels by increasing the conversion of testosterone to estrogen. Keep alcohol consumption to a couple of glasses a week.

Choose "whole" or "clean" foods over processed foods. Prepackaged foods even the ones labeled "diet" are full of preservatives (especially salt)and are hard for your body to process. Take the time to cook at home and your body will thank you.

On the next post we will get into some foods to eat and ones to avoid.

A welcome letter...

Hi guys,
I am a trained chef with almost ten years of experience working in all aspects of the industry. While in culinary school I became interested in the “clean-eating” movement. One of my goals was to make healthy and balanced meals that were 1-easy and 2-packed with flavor. Over the past five years I fell out of the clean-eating lifestyle and became out of shape. I was drinking heavily, eating poorly, and not exercising. I am now starting my transition after fighting against it for years and I am determined to not only get back into shape but to get the best out of my transition.

For me I view the process of transitioning as a whole mind/body/soul transformation and food can assist with all three. In doing research for myself I discovered the lack of resources geared toward the FTM community. I have decided that I want to share my knowledge of making food that tastes good and has the added benefit of boosting the body’s testosterone production.

I am sure we have all looked up which foods boost T and what to avoid but what do you do with that knowledge? The information available gives you a list I would like to provide a roadmap. Here I will post information on what you should be eating and how to make enjoyable yet healthy meals at home. This is not a “diet plan”! Typical dieting focuses on deprivation which is why they don’t work for people. Yes we should avoid chocolate-chip cookies but sometimes you just need one. You can make that cookie better for you…sometimes cheating is ok!

This info can be used for guys going NOHO (no hormones), or taking T. The needs of the FTM are in fact different than the XY boys. I have yet to meet a 6’2 180lb FTM guy (not saying he isn’t out there) so why are we eating like one? The average “body-building” diet recommendations are based on that model which for us can leave us fighting an uphill battle. Us XX boys deserve to be the best men we can be and in order to do that we need information tailored to our needs.

I am not a doctor nor am I a nutritionist. I am a Transman chef who wants to be healthy, eat good food, and help out my brothers.

Thanks for reading and good-luck to everyone!

Chef Ethan