“Low Testosterone” Recipe for a Great Morning Start!

According to HealthDay News, it is estimated that one in four men over the age of 30 suffer from low T. Along with the tips I mentioned in previous blog – 10 Signs That Your Man May Be Suffering From “Low T” – we can encourage the men in our lives to get enough sleep, reduce stress and choose a healthy diet. Whether you are male or female, eating healthy helps regulate our bodies – including our hormone levels. Here is a recipe that is great for men, as well as women! Don’t worry ladies – you won’t be increasing your testosterone levels!

I found this recipe on askmen.com. This makes a pretty large serving so you may want to split this omelet unless he’s really hungry!

health Low T Omelet

Why is this recipe so healthy for your man? Let me explain

Eggs – rich in Vitamins – especially A, D and B, contain 7 grams of high-quality protein each, carotenoids, and nutrients like lutein and zeaxanthin that help fight disease. Make sure to include the yolks – these are the essential ingredient for making cholesterol – the starting point for all hormone production.

Spinach – contains larges about of magnesium, a mineral essential for hormone production. Spinach is a low-calorie, fat-free superfood that is extremely rich in vitamins, minerals & antioxidants – vitamin A, vitamin K, folate, iron, potassium, copper & magnesium, lutein, beta-carotene, and zeaxanthin.

Potatoes: yes, potatoes are carbohydrates – but potatoes are a healthy carb! Swapping out sweet potatoes for yellow potatoes is another delicious option. Not eating enough carbohydrates can lower testosterone levels. Studies performed by the University of Maryland and University of North Carolina have shown that groups of men eating higher carb diets had statistically higher testosterone levels.

Garlic – great for digestive system which is responsible for 70% of our immune function. Take care of your gut! Garlic has been shown to increasing testicular testosterone.

Red peppers – high in anti-oxidants! Don’t be afraid to make it spicy. There is a chicken and egg argument over whether men who like spicy food have higher testosterone levels or if the spicy food raised their testosterone levels even higher. In a study “Some Like It Hot,” testosterone levels were elevated in rats, however, the jury is still out on humans.

Veggie Omelet with Spinach Breakfast Recipe

  • Eggs (3-4)
  • Potatoes (3-5 ounces)
  • Spinach (2 cups)
  • Garlic (1 clove, minced)
  • Mushrooms (1/2 cup, diced)
  • Onions (1/2 cup, diced)
  • Red peppers (1/2 cup, diced)
  • Coconut oil (1 tbsp.)
  • Avocado (half)

Omelet Preparation

  • Bring a skillet to medium heat to melt the coconut oil.
  • Add potatoes, garlic, onions and peppers to skillet and cook thoroughly.
  • Once the potatoes are soft, add mushrooms and spinach and cook for 3-5 minutes.
  • Remove all ingredients from the pan, set aside momentarily.
  • Add eggs (beaten with 1/3 cup of water) to skillet. Fluff eggs without scrambling them, add remaining ingredients over eggs.
  • Allow eggs to continue to cook, fold the omelet once and flip.

Add a few slices of avocado – great source of omega-3 fatty acids and you and your man are off to a fantastic morning start.

Here is slightly modified take on this recipe, but great for “portion control!”

Even if your man is not suffering from Low T, this recipe is incredibly healthy, tasty, and best of all, EASY!

 

In health and happiness,

 

Dr Diana Hoppe OBGYN in encinitas, CA. signature- hormones, menopause, weight loss, pap smear, total women's health care

 

 

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