|
| NOTE: You can follow these quick fix plans alternately throughout the week. |
| MEAL |
QUICK FIX 1 |
QUICK FIX 2 |
QUICK FIX 3 |
| Breakfast |
 |
|
| Fruity Almonds |
| 1 serving of almonds and fruit low-fat yogurt. |
|
| Virility Morning Rev Up |
| Low-fat yogurt and natural cottage cheeses. |
|
|
| SnSnack 1a |
 |
|
| Virility Mix |
| Mix walnuts,cashew nuts, pumpkin seeds, and chickpeas together. |
|
| A cup of Apple-Mango Salad |
| Toss green apples and mango slices with 2 tablespoons dressing. |
|
| Banana - Walnut |
Add ground walnuts on banana topped with honey. |
|
| Lunch |
 |
|
| Tuna and Asparagus |
| Top grilled tuna with tender asparagus. |
|
Broiled Salmon |
| Peppered Mackarel Salad |
| Smoked peppered mackarel with mustard dressing. |
|
| Snack 2 |
 |
|
Fruit Mix |
| Vegetable Salad |
| Mix lettuce, cherry tomatoes, sprinkled with walnuts. |
|
Cheegurt Diet |
| Dinner |
 |
|
Steam Boiled Shrimp
and Stewed Soybean |
Smoked Mackarel |
| Sauteed Vegetable Mix |
| Combine brocolli, cauliflower, cabbage,carrots, greenpeas, and shrimp. |
|
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| NUTRIENTS |
BENEFITS |
| Beta Carotene |
It improves sperm count and increases sperm concentration and motility. |
| Calcium |
It helps to treat erectile dysfunction by promoting proper bloodflow and assisting soft-tissues and muscles to contract. Calcium causes a movement in the proteins tropomyosin and troponim to stimulate the muscle fibers used for erection. |
| Fiber |
It fuels the body with sustained energy. |
| Folate |
It helps to reduce breaks in the chromosomes of men. This reduction of breaks helps to treat partial infertility. Folate helps in spermatogenesis or the generation of multitudes of sperm cells. |
| Iron |
It boosts stamina and helps in supply of oxygen required for muscle contraction. Iron is a vital element for muscle health. |
| L-Arginine Vitamin B |
It helps in the treatment of low sperm count. It increases sperm count and motility when administered in large quantities. In addition, L-Arginine boosts nitric acid in the body to relax the muscles surrounding the blood vessels that supply blood to the penis. These blood vessels then dilate and increase blood flow. |
| Magnesium |
It plays an important role in producing androgen, estrogen, and neurotransmitters that stimulate sex drive. |
| Omega 3 Fatty Acids |
They regulate hormone production and function. Prostaglandins which are abundant in healthy semen are produced from essential fats. Poor sperm quality, poor motility or low count, could be indications of low levels of prostaglandins. |
| Potassium |
It promotes better and firmer erections. |
| Probiotics |
They improve nutrient bioavailability of the body for B vitamins, calcium, iron, magnesium, and zinc which are all necessary for healthy sperm formation. |
| Selenium |
It increases sperm motility. |
| Vitamin C |
It helps in reducing sperm agglutination, a condition when sperm clumps together. |
| Vitamins A, E, K |
They improve sperm count. They are powerful antioxidants thus, protecting the sperm from oxidative damage. They also promote better and firmer erections. |
| Zinc |
It plays an important role in the healthy formation and maturation of sperm. It raises testosterone levels. Zinc also helps in protecting the structure of the genetic material or the DNA chromatin in the sperm nucleus. This structure is important for successful fertilization. |
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| FOOD |
NUTRIENTS |
DAILY INTAKE |
SIMPLE RITUALS |
| Cashews |
 |
|
| L-Arginine Vitamin B |
| Magnesium |
|
30 grams |
| Virility Mix |
| Combine cashews, walnuts, pumpkin seeds, and chickpeas to make a healthy snack at home and on the go. Add as toppings to your entrees. |
|
| Chickpeas |
 |
|
|
164 grams |
| Pumpkin seeds |
 |
|
| Beta Carotene |
| Potassium |
| Vitamin C |
|
34.5 grams |
| Walnuts |
 |
|
|
43 grams |
| Oatmeal |
 |
|
|
1 cup |
| Virility Morning Rev Up |
| Complete your breakfast with a low-fat yogurt, a glass of soya milk, or an oatmeal to stimulate the body processes contributing to virility. |
|
| Green vegetables |
 |
|
| Calcium, Fiber |
| Folate, Iron |
| Vitamin A, E, K, C |
|
3-5 servings |
| V2 Diet (Veggies for Virility) |
| Pack your meals with green leafy vegetables. Mix some vegetables and opt for a salad. Add to a soup. Include lettuce, spinach, arugula and other veggies for an extra flavour. |
|
| Fruits |
 |
|
| Iron, Fiber, |
| Folate, Vitamin C |
|
3-5 servings |
| Fruit Mix |
| Combine berries, mangoes, green apples, banana, lemon, pears for a real deal of protection from oxidative stress, day in and day out. |
|
| Cottage Cheese (Non-dairy) |
 |
|
|
40 grams |
| Cheegurt Diet |
| Two slices of cottage cheese mixed with pineapple chunks and/or 1 serving of low-fat yogurt are excellent for breaktime. |
|
| Low fat yogurt |
 |
|
| Calcium, Magnesium, |
| Probiotics |
|
200 grams |
| Mackarel |
 |
|
| Magnesium |
| Omega 3 Fatty Acids |
| Selenium, Zinc |
|
2 servings of fish per week |
| Deep Sea Diet |
| Include a salmon or mackarel as a side dish for dinner. |
|
| Salmon |
 |
|
| Magnesium |
| Omega 3 Fatty Acids |
| Selenium, Zinc |
|
34.5 grams |
| Soybeans |
 |
|
|
126 grams |
| Soybean Diet |
| Add tempeh or tofu into your meals. Opt for soy bread, soy yogurt, and soymilk where possible. |
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| SUBSTANCES THAT ADVERSELY AFFECT MALE VIRILITY |
HARMFUL FOOD |
ADVERSE EFFECTS |
| Carbohydrates |
| Fried Food (fried chicken, french fries, doughnuts) |
| Snacks (microwaved popcorns, instant lattes) |
| Baked Goods (cookies, crackers, muffins, pizza dough, pastries, pies, cakes, candies, bread) |
|
| They lead to arteriosclerosis or hardening of the arteries. Carbohydrates increase blood pressure and decrease blood flow to other parts of the body, including blood flow needed for penile erection. |
|
| Ethanol |
|
|
Trans Fats(also known as
Hydrogenated fats) |
| Snacks (microwaved popcorns, instant lattes) |
| Meat (beef, lamb) |
| Fried Food (fried chicken, french fries, doughnuts) |
| Dairy (butter) |
| Baked Goods (cookies, crackers, muffins, pizza dough, pastries, pies, cakes, candies, bread) |
|
| They decrease testosterone level and increase production of abnormal sperm. |
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