December 26, 2002

Prairie Fare: Have You Made Any Resolutions?

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

We’re approaching a time of year when many resolutions are made. If you made any last year, did you keep them? If you’re like most, many resolutions are re-runs.

Weight loss often tops resolution lists. To fulfill this goal, many people turn to the latest and greatest diet to trim weight. Unfortunately, most weight loss diets only work for the short-term unless permanent lifestyle changes are made.

There are many ways to manipulate the three calorie-containing components of food: carbohydrate, protein and fat. One diet that has garnered much attention over three decades is the high-fat, low-carbohydrate Atkins diet. When news reports recently shared new studies about this diet, lots of ears probably perked up.

According to researchers, 60 people following the Atkins diet for six months lost more weight than 60 others following a higher-carbohydrate diet. Blood cholesterol levels dropped in both groups. Other researchers have criticized the study due to its small number of participants and relatively short duration.

The American Heart Association has warned of diets high in saturated fats, which have been shown in numerous studies to raise blood cholesterol levels over time. High blood cholesterol levels are linked with a higher risk of heart disease, the leading killer of both men and women in the U.S. Others warn that following high-protein diets for a long time may lead to kidney problems.

Obviously there are no black and white answers about weight loss at this point, and more research is needed. So what’s a good resolution? How about resolving to be satisfied with all your good points? Make a list of them. Then consider these potential lifestyle resolutions for a healthier new year:

• I will eat at least two servings of fruit and three servings of vegetables daily. A serving of fruit is a medium-size fruit, three-fourths cup juice, one-half cup cooked or canned fruit or one-fourth cup dried fruit. A serving of vegetables is one cup salad greens, three-fourths cups juice or one-half cup canned, frozen or fresh vegetables. Aim for a variety of produce colors while you’re at it.
• I will eat at least three servings of whole grain foods. Look for the whole grain seal on products or "whole wheat," "whole grain" or "oatmeal" as one of the first ingredients on food ingredient labels.
• I will eat at least three servings of low-fat milk or dairy products (or other calcium-rich foods) daily. Your bones need the calcium. Calcium-rich foods are also linked to helping prevent colon cancer and, with a high fruit and vegetable diet, reducing risk for high blood pressure.
• I will choose water, fruit juice or low-fat milk over soda pop. It’s an easy way to get some nutrients with every sip.
• I will slow down and really taste my food, enjoying every bite, and I will pay attention to signals that I’m full. It takes 20 minutes for your stomach to signal your brain it’s full.
• I will try to accumulate at least 30 minutes of moderate physical activity every day. It doesn’t have to be all at once, and even 10-minute segments count toward the goal.

For recipes and more information about a healthy heart, visit the American Heart Association Web site’s consumer information and cookbook section: www.deliciousdecisions.org/ 

Here’s a tasty treat for the holidays. Just mind your portion sizes.

Peanut and Caramel Popcorn

10 c. popped popcorn, unpopped kernels removed
3/4 c. dry roasted unsalted peanuts
1 c. sugar
1/3 c. margarine or butter
1/4 c. light corn syrup
1/2 tsp. vanilla extract
1/4 tsp. baking soda
2 c. seedless raisins

In large bowl, mix popcorn and peanuts; set aside. In heavy bottomed 2-quart saucepan, over high heat, stir sugar, margarine or butter and corn syrup until melted. Cook, without stirring, until mixture reaches 300 degrees (hard-crack stage), about 5 minutes. Stir in vanilla and baking soda. Quickly pour over popcorn mixture, tossing until well coated. Spread on baking sheet. Bake at 250 degrees for 45 minutes, stirring twice. Remove from oven; stir in raisins. Cool on baking sheet. Break into pieces; store in airtight container for up to 2 weeks.

Makes 3 quarts. Each 1/2 cup serving contains 137 calories and 5 grams fat.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu