http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Spaghetti Bolognese Recipe for heart health, diabetes, cholesterol , weight loss, low-fat, nutrition facts. Vegetarian or meat Sat, 31 Jul 2010 17:56:45 GMT Web Easy by Avanquest Software When cooking to reverse or roll back coronary heart disease, make sure that the ingredients you use will yield the smallest possible quantity of LDL cholesterol - the bad cholesterol. The liver tends to produce more of the LDL cholesterol when you ingest saturated fats. For this reason, the healthy heart version of this recipe suggests to use ground soy instead of ground beef. Soy provides a complete protein / amino acids content, just like beef. However the fat or lipid profile is very different. Large and extensive scientific studies, like the one conducted by the Cornell and Oxford teams, show that in those populations who use such protein sources the rate of heart disease is less than 1 / 10th the western or American rate. In this version the quantity of oil used is kept to a minimum. A blend of Olive and Canola oil is suggested for a better lipid profile. A reduced or low-sodium tomato paste or cream of tomato is recommended. We used Campbell's in this recipe because it is fat-free and comes in a reduced-sodium version, it is also easy to find. For ground soy, ask for the Boca products section in your supermarket. http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#1   Amount   Unit of Measure   Ingredient                                                                          Method                               Alternative                                1  3 cups  Ground soy (the Boca brand is found in most supermarkets)  in the vegetarian version EXTRA LEAN ground beef   2  1 can Tomato paste or Campbell's condensed tomato soup (0% fat)  Adjust amount for thickness  low-sodium, fat-free  3  1 tsp Oil, heartMonitron blend  50% olive, 50% canola    4  1/4 tsp Ground pepper  coarse    5  2 medium  Tomatoes  Ripe / Diced   Cut in cubes / or canned  6  1/2 tsp Psyllium (Metamucil) or equivalent   Add fiber, absorbs cholesterol  7  1/2 tsp Oregano flakes      8  1/4 tsp Ground allspice      9  1/8 tsp Ground chili     10  1 tsp No-Salt TM  a salt substitute  Check with your MD  11  1 Can Red kidney beans Canned or drained Good for your Heart / Weight 12  1 tsp Parsley  fresh or flakes  Add your favorite herbs 13  400 Grams Spaghetti, WHOLE WHEAT   "Always whole grains", hM 14  2 Whole Onions Finely Chopped Green onions - 3/4 cup 15  1/2 Cup Celery Finely chopped Diced green pepper 16  1/2 Clove Garlic Crushed Optional 17  1/2 Cup  Green pepper  Chopped    18           19           20          ]]> http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#2 Total Calories : 368 KiloCalories http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#3 The diabetic diet version of this recipe differs from the heart version in the fact that some extra lean ground beef is used. However some ground soy was used since diabetics, like cardiacs, should also reduce the saturated fat content of a recipe. The other difference is that the overall vegetable and fiber content was increased to keep the desired profile. The high fiber content will help slow down the absorption of blood sugar. A natural form of psyllium (known as Metamucil) was used to slightly increase the fiber content. Make sure you always use a whole wheat or pasta ( or unrefined whole grains )... in any pasta recipe. Keep the vegetable and fiber content high. The red kidney beans provide protein, fiber and the complex and "whole" type of carbohydrate. As for oil, we have used a blend of canola and olive oil to improve the lipid profile. Regarding the use of No-Salt TM or Nu-Salt TM salt substitutes for diabetics, check with your MD before using. http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#4 The heart healthy recipe version was used as a base. The ingredients list is the same with a few variations. The differences are pointed out in the next table. The carbohydrate content was reduced a little by reducing the amount of spaghetti. The oil content was kept low. Reducing the overall fat content to around 20 to 22% will favour weight loss. In order to procure a feeling of satiety, some cut snowpeas and shredded carrot are used as extras. The half a cup snow peas and the 1/4 cup of shredded carrot do not go in the sauce, these are to be boiled with the spaghetti. They restore volume, increase the fiber content, provide a feeling of satiety and slow down the absorption of carbohydrate. - Any suitable vegetable would do ( NOT a potato ! ) as long as it is low in carbohydrate and high in fiber. http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#5 1 - Spray a fine mist of oil at the bottom of a pot. Place the diced tomatoes, chopped onions and vegetables in the pot. Add the oil blend. 2 - Warm very gently. 3 - Add 1/4 cup of water and the spices. 4 - Bring to a boil, until the veggies are half done. 5 - Add the ground soy or the extra-lean ground meat. 6 - Add 1/4 cup of water and the tomato sauce or paste or reduced sodium cream of tomato 7 - Gently bring to a boil, stirring once in a while. (add water or tomato sauce if necessary ) 8 - In a separate pot, bring the whole wheat spaghetti to a boil, until cooked to your liking. 8b - In the weight loss and management version, add the cut snow peas celery and carrot to the water in which you boil the spaghetti. 9 - Drain the spaghetti and/or extra veggies, pour the sauce on top as with any such recipe. http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#6 On your next trip to the store, you could visually scan the veggies counters and the frozen veggies freezers. Also scan the spices displays. You will be amazed at the sauce ideas that come to your mind. Do not be afraid of trying things. If you set your mind on it, you can create your own very healthy recipes and start cooking delicious and very nutritious variations of this spaghetti with Bolognese sauce. http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#7 Total Calories % of Calories from Fat % of Calories from Carbohydrate % of Calories from Protein http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#8  368 K Cal   16.0 % cal  53.0 % cal  30.0 % cal]]> http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#9 Total Calories % of Calories from Fat % of Calories from Carbohydrate % of Calories from Protein http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#10 Total Calories % of Calories from Fat % of Calories from Carbohydrate % of Calories from Protein http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#11  490 K Cal   33.0 % cal  41.0 % cal  26.0 % cal]]> http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#12   377 K Cal   19.0 % cal  52.0 % cal  30.0 % cal]]> http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#13 This recipe can be entered in and easily edited with: either Cook'n or MasterCook (recipe software with nutritional analysis and menu planning features) http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#14 Total Calories : 490 KiloCalories http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#15 DIFFERENCES from Heart Health Version : 360 grams whole-wheat spaghetti - for 4 people recipe, or 90 grams per person 2 tsp, Oil blend : 50% Canola, 50% Olive 1/2 Cup cut snowpeas 1/4 cup shredded carrot http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#16 The version described above yields 377 Kilocalories. 19% from fat, 52% from carbohydrate and 30% from protein. However, in a weight loss or management diet, your personal targets and energy requirements will affect the nutritional analysis. Use the heart healthy recipe as base and the variations suggested above, adjust them according to your own preferences. The analysis results should be close to that of the heart health recipe, depending on the extent of the changes you make. http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#17 WARNING ! The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no available data alert" ! Discuss with your MD or RD regarding which nutritional values you should be aiming for. http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#18 WARNING ! The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no available data alert" ! Discuss with your MD or RD regarding which nutritional values you should be aiming for. http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#19   Amount   Unit of Measure   Ingredient                                                                          Method                               Alternative                                1  2 cups  Ground soy (the Boca brand is found in most supermarkets)   EXTRA LEAN ground beef   2  1 can Tomato paste or Campbell's condensed tomato soup (0% fat)  Adjust amount for thickness  low-sodium, fat-free  3  1 tsp Oil, heartMonitron blend  50% olive, 50% canola    4  1/4 tsp Ground pepper  coarse    5  3 medium  Tomatoes  Ripe / Diced   Cut in cubes / or canned  6  1 tsp Psyllium (Metamucil) or equivalent   Add fiber, absorbs cholesterol  7  1/2 tsp Oregano flakes      8  1/4 tsp Ground allspice      9  1/8 tsp Ground chili     10  1 tsp No-Salt TM  a salt substitute  Check with your MD  11  1 Can Red kidney beans Canned or drained Good for your Heart / Weight 12  1 tsp Parsley  fresh or flakes  Add your favorite herbs 13  400 Grams Spaghetti, WHOLE WHEAT   "Always whole grains", hM 14  2 Whole Onions Finely Chopped Green onions - 3/4 cup 15  1/2 Cup Celery Finely chopped Diced green pepper 16  1/2 Clove Garlic Crushed Optional 17  1 Cup  Green pepper  Chopped    18  1 Cuo Extra lean ground beef leanest meat possible "when it must be meat sauce"  19           20       ]]> http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#20 Just Drag and Drop your optimized recipes to quickly assemble and instantly analyze daily, weekly or monthly menu plans http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#21 Quickly edit and optimize your favorite recipes to suit your very own dietary needs, save them into your personal healthy cookbook, drag and drop them in your daily, weekly or monthly menu plan http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#22 Spaghetti w/ bolognese style sauce - Low-Fat Healthy Recipe (vegetarian and meat sauce versions) http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#23 Title: Diabetes Meal Planning Made Easy Authors: Warshaw The American Diabetes Association http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#24 Disclosure:This ad space is sponsored by hM, the purchase of the above, contributes to keep hM going and keep membership free for everyone http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#25 Losing Weight for Good, By Lawrence J. Cheskin MD, Johns Hopkins Weight Management Center http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm Sat, 31 Jul 2010 17:56:45 GMT heartMonitron NGBeditor http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_033.htm#26