Steven V. Joyal
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 Vi cups low-sodium, low-fat pasta sauce
1 cup cooked lentils
1 cup sliced mushrooms
Vi cup low-salt vegetable broth
Garlic powder and/or black pepper, to taste
Cook the pasta according to package directions. While the pasta cooks, combine the sauce, lentils, mushrooms, and broth in a saucepan and heat on low. Season as desired. Drain the pasta and top with the sauce. |
Mike Adams
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 Pasta sauces (sugar)
Over the years, pasta sauces such as pizza sauce and spaghetti sauce have become sweeter and sweeter to the point where, today, many are so outrageously sweet that they are perhaps best described as tomato sauce candy. When purchasing pasta sauce, be sure to check the labels and avoid any sauces that contain refined sugars such as high-fructose corn syrup. You'd be amazed at how many pasta sauce products are made with this ingredient.
Soups: (MSG + sodium nitrite)
Soups are another product category rife with dietary pitfalls. |
Michael Pollan
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 That's why when the Atkins diet storm hit the food industry in 2003, bread and pasta got a quick redesign (dialing back the carbs; boosting the proteins) while poor unreconstructed potatoes and carrots were left out in the carbohydrate cold. (The low-carb indignities visited on bread and pasta, two formerly "traditional foods that everyone knows," would never have been possible had the imitation rule not been tossed out in 1973. Who would ever buy imitation spaghetti? But of course that is precisely what low-carb pasta is. |
Gary Null and Amy McDonald
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 Serves 2
Baked Rice pasta Casserole_
3 ounces potato
3 ounces rice pasta, cooked
3 ounces tomato, chopped medium fine
1 1/2 ounces scallions, chopped medium fine
1 1/2 ounces sesame seeds
1 1/2 tablespoons sesame oil 1/4 teaspoon thyme
1/4 teaspoon minced garlic 1/2 teaspoon salt
Preheat oven to 400 degrees. Lightly grease 4x8 baking pan with sesame oil. Bake potato for 40 minutes. When cooled, cut into 1/2-inch cubes. Combine all ingredients together. Lower heat to 375 degrees. Transfer to a baking pan and bake for 15 minutes. |
Jack Challem
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 After years of regularly eating pasta, I developed an unflattering pot gut, and my fasting blood sugar was creeping toward prediabetic levels.
In early 1999 circumstances in my life interrupted my regular pasta habit for a few days. After a week I tried my favorite pasta dish and found that it did not seem as tasty as it had in the past. As a result I started eating more salads and baked chicken. Over the next three months, I lost twenty pounds and four inches from my waist without consciously trying to lose weight. |
Dan Buettner
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 Meat was at best a weekly affair, boiled on Sunday with pasta and roasted during festivals.
They usually (Giovanna made the call) sold their animals to buy grain staples, from which they made their pastas and traditional breads—the flat, squarish pistoccu made with barley or bran flour and potatoes, and the famous lined, paper-thin carta da musica (also known as pane carasau) named for its resemblance to sheet music. Sheep and goat milk products contributed most of the protein. Their small vineyard grew Cannonau grapes for wine. |
Caldwell B. Esselstyn, Jr., M.D.
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 Another meal that's delicious, simple, and fast—even pretty—is whole-wheat couscous with Muir Glen's portobello mushroom pasta sauce and frozen peas. Add the couscous to boiling water and watch while it transforms itself in seconds! Heat the pasta sauce and pour it over the couscous. Thaw the peas under running water and spoon them decoratively around the sauced couscous. Instant dinner!
Much of the food you eat on this nutrition plan will be fresh vegetables and fruits, legumes, and whole grains. |
Michael T. Murray and Michael R. Lyon
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 An appropriate portion of whole-grain bread or pasta, potatoes, yams, or other starchy vegetables would be about the size of your fist. Boiled whole grains, such as brown rice, wild rice, barley, or oatmeal are higher in volume and viscosity because they are rich in fiber and high in water, so it is always preferable to choose these starchy foods over less volumetric starchy foods such as white-flour pasta, white bread, and other white-flour products.
Figure 5.2. Starchy foods = fist-size portion. |
James Dowd and Diane Stafford
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 Dinner: lasagna (meat, cheese, pasta), salad, and bread with a diet drink
This is a bad diet for sure, with cereal, pasta, and bread generating 21 points of acid. That's more than a third of the acid excess. Another 20 points of acid comes from cheese alone. So this person got 41 points of acid from foods that provide very little nutrition. And the small amount of good nutrition in those foods automatically gets nullified by the acid they produce and the bad fat they contain. |
Jack Challem
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| I no longer saw pasta as an appetizing dish. Rather, when a plate of pasta went by in a restaurant, it looked like an unappetizing mound of high-calorie carbohydrates. Today I see pasta as an absolute waste of calories that I could better spend on far more interesting and tastier foods. Similarly, I used to enjoy french fries, but I now find the smell of fast food as appealing as a cloud of diesel exhaust from a truck. And when I see people eating candy bars and soft drinks instead of a real lunch, I see them increasing their chances of becoming fat and diabetic. |
Gabriel Cousens
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 Cheese and beef elevate insulin levels higher than "dreaded" high-carbohydrate foods like pasta.
AMERICAN JOURNAL OF CLINICAL NUTRITION 50,1997, P. 1264
A single burger's worth of beef, or three slices of cheddar cheese, boost insulin levels more than almost two cups of cooked pasta.
AMERICAN JOURNAL OF CLINICAL NUTRITION 50,1997, P. 1264
We have been hinting that a successful reversal of diabetes takes us back to high-enzyme live food and unprocessed food, which is part of the Culture of Life. This is a diet similar to what the human organism has been eating for perhaps 3.2 million years. |
Steven V. Joyal
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| While the pasta cooks, combine the sauce, lentils, mushrooms, and broth in a saucepan and heat on low. Season as desired. Drain the pasta and top with the sauce.
MEDITERRANEAN DRESSING
4 tablespoons apple cider vinegar
4 tablespoons extra virgin olive oil or flaxseed oil
6 tablespoons water
20 almonds
4 teaspoons ground flaxseed 2 teaspoons sea salt
Crushed black pepper, basil, and thyme, to taste
Place all ingredients except the pepper, basil, and thyme into a blender or food processor and process until smooth. Stir in the herbs. |
Gabriel Cousens
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| It is easy to make both flat ribbon "noodles" and super-thin angel hair "pasta" with this clever tool. This and the mandoline are primarily for higher-end cuisine preparations.
MANDOLINE
A most versatile kitchen tool, the mandoline is simple to use and will perfectly slice veggies and fruits thick or thin. With the switch of a blade, you can instantly julienne, grate, or shred. Essential for making vegetable "pasta" for live-food lasagna and other wide "noodle" dishes. |
Bottom Line Health
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| Example: Canned pasta, which is cooked for a long time, has a higher glycemic index than pasta cooked al dente.
GLYCEMIC INDEX AND HEALTH
The body operates best when blood sugar stays at a constant level. Increasing the proportion of low-glycemic index foods in your diet...
•Promotes weight loss. Carbs are natural appetite suppressants. Low-glycemic index foods remain in the digestive tract longer and so provide a lasting feeling of satiety.
•Lowers the risk of diabetes. The risk of developing adult-onset (type 2) diabetes is determined largely by heredity. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 It's sort of like trying to get an accurate measurement of spaghetti sauce by weighing the pasta with the sauce, scraping off the sauce, and then weighing the pasta again. It's not a direct measurement of the sauce, and it's nearly impossible to separate all of the free sauce from the sauce that sticks.
Here are standard free testosterone levels for men your age. |
Bottom Line Health
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| Example: Canned pasta, which is cooked for a long time, has a higher glycemic index than pasta cooked al dente.
GLYCEMIC INDEX AND HEALTH
The body operates best when blood sugar stays at a constant level. Increasing the proportion of low-glycemic index foods in your diet...
•Promotes weight loss. Carbs are natural appetite suppressants. Low-glycemic index foods remain in the digestive tract longer and so provide a lasting feeling of satiety.
•Lowers the risk of diabetes. The risk of developing adult-onset (type 2) diabetes is determined largely by heredity. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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| It's sort of like trying to get an accurate measurement of spaghetti sauce by weighing the pasta with the sauce, scraping off the sauce, and then weighing the pasta again. It's not a direct measurement of the sauce, and it's nearly impossible to separate all of the free sauce from the sauce that sticks.
Here are standard free testosterone levels for men your age. |
C. W. Randolph, M.D.
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 Add water, olive oil, salt, and pepper to a large pot and bring to a boil. Add pasta and cook according to the time recommended on the package. Remove pasta, drain, and toss with chickpea mixture. Serve immediately. Makes 6 servings.
NUTRITION FACTS
Amount Per Serving: Calories 210 - Calories from Fat 25 - Total Fat 2. |
David W. Grotto, RD, LDN
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 Use canned or jarred artichokes in pasta or salad for a quick, easy meal.
• Stuff the leaves with a combination of breadcrumbs, garlic, and butter. Bake for 20 to 25 minutes at 350 degrees.
• Make a great hot artichoke dip by combining artichoke, mayonnaise, salt, pepper, and water chestnuts.
• Artichoke hearts are delicious on salads, as part of a dip, or by themselves. Drizzle olive oil, cracked black pepper, and a little salt over steamed hearts..
Steamed Artichoke with Cilantro Aioli by Chef J. |
| Cut up mozzarella cheese into cubes and add to pasta mixture. Set on low heat. Stir mixture for about 5 minutes until cheese is melted. Mix in grated Parmesan cheese and serve. break it down . . .
Calories: 370; Total fat: 15g; Saturated fat: 6g; Cholesterol: 20mg; Sodium: 300mg; Total carbs: 43g; Fiber: 8g; Sugar: 4g; Protein: 13g.
What's the Story?
Any way you crack them, all eggs contain a yellow yolk surrounded by a clear egg white (also known as albumin), all encased in a shell. |
Caldwell B. Esselstyn, Jr., M.D.
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| All whole grains and products, such as bread and pasta, that are made from them—as long as they do not contain added fats.
• All fruits.
It works. In the first continuous twelve-year study of the effects of nutrition in severely ill patients, which I will describe in this book, those who complied with my program achieved total arrest of clinical progression and significant selective reversal of coronary artery disease. In fully compliant patients, we have seen angina disappear in a few weeks and abnormal stress test results return to normal.
And consider the case of Joe Crowe. |
David W. Grotto, RD, LDN
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| Aj cup cooked pasta + % cup pesto = 320 calories
Did you know . . . Mexican "Jumping Beans" are not actually beans at all? They are part of a seed shell that contains the larva of a small gray moth who is really behind all of the "jumping."
Beans (Phaselous vulgaris)
BOGUS BEAN
What's the Story?
There are over one thousand bean species, which are also known as pulses and legumes, in various cultures. |
Dr. Steven R. Gundry
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 Nutty-Broccoli Spa-Ghetti
PHASE 1, SERVES 2
Italians are always coming up with ideas to get broccoli into their pasta. Here's a taste-tempting way to get all the benefits of cruciferous vegetables.
1 head broccoli or 1 (16-ounce) bag pre-washed broccoli florets lA cup diced red onion
3 garlic cloves, peeled
1 cup chicken broth
1 (8-ounce) package tofu shirataki spaghetti-style noodles, prepared the Dr. G. |
| They include: þAll foods I've categorized as "beige" or "white," including pasta, rice, potatoes, milk, ice cream, crackers, chips, all baked goods, cereals, and candy þAll foods containing sugar in any form þAll soft drinks (including diet, low-cal, lite, and sugar-free) and alcoholic mixed drinks þAll fruit and vegetable juices þWhite wine and beer, which have residual sugars
Don't groan! Don't tell me how much you love these foods. We all love them. As you learned in Part One, we-and any society or animal exposed to them-are programmed to do so. |
David W. Grotto, RD, LDN
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| Fold cooked pasta [orzo] into mixture. Add salt and pepper to taste. Serve hot or cover and refrigerate until chilled, then serve cold as a side dish. break it down . . .
Calories: 70; Total fat: Ig; Saturated fat: Og; Cholesterol: Omg; Sodium: 320mg; Total carbs: \5g; Fiber: 3g; Sugar: Og; Protein: 2g.
Did you know ... in some parts of Italy, men still wear a sprig of basil in their lapel if they are looking for a mate?
What's the Story?
Basil is an herb belonging to the mint family, Lamiaceae. The name is of Greek origin and means "royalty. |
Dr. Steven R. Gundry
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| My new patients love to tell me how they eat only organic and/or whole-grain bread, bagels, and pasta, so how could their blood pressure be elevated and their cholesterol be so high? I'm here to tell you that regardless of where you bought them or how the grains were grown and milled, these foods activate the "Store Fat for Winter" program.
GIVE FRUIT THE BOOT AND RETREAT FROM SWEET!
Now, for the final death blow to your "store fat" genetic program and the busting of a major myth: You're going to omit fruit for at least the first two weeks, and longer if weight loss is your primary goal. |
| Most of the diet gurus who talk about "healthy" pasta, whole-grain breads, and rice conveniently ignore the fact that the populations that consume them without apparent ill effects regularly expend large amounts of energy. If you're working in a rice paddy fourteen hours a day, rice is a superb food source, but not if you're sitting in an office ten hours a day. lust as important, most cultures that use white and beige foods as an energy source have developed ways of dealing with their glycemic impact. |
| They never fall into the habits Americans have developed of consuming mammoth bowls of pasta and endless servings of breadsticks.
The truth is that most of what you have been told about healthy eating and behavior comes from scientists' studies of risk factors. Almost every day on TV you hear a variation of this message: "In a new study, obesity has been associated with a 4.5 times increased risk of breast cancer."3 This is true, but obesity didn't "cause" the breast cancer. The point is that most of the risk factors are observations of association, not causes. |
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