Nutritionist Column, Cathie Ostrowski, M.S. R.D., L.D.N.

New Year's Resolution You Can Keep

Dear Readers,
Among the most common New Year’s resolutions are to eat healthier and spend more time with family and friends. Here are some sample resolutions and ways to ensure they become a permanent part of your lifestyle.
• Keep it simple. Make one or two resolutions at the most. More than this and you will have trouble focusing. The resolutions will seem overwhelming, making failure more likely.

• Make the goals measurable. Write down your resolutions and outline ways that you will achieve your goals. Be specific, for example: “Eat a family dinner twice per week” or “Lower my cholesterol by 20 points”.

Favorite Resolutions…

Have a Family Dinner Most Days of the Week!
Research indicates that you are teaching your family about eating healthy when you eat your meals as a family. At mealtime, you are teaching others that food can be fun and healthy. When you serve a delicious and healthy meal, you are letting others know that you care about them, and their nutrition. In addition, children that engage in family meals are not only healthier physically, but they have healthier relationships with their families as well. So, why not foster healthier relationships with food and family by having family dinners most days of the week.

Spend More Time with Family and Friends!
We are a country of busy people. Too often, people eat on the run, without taking time to enjoy the meal or the company family and friends. Resolve to slow down and spend more time with those who are special to you.

Use these delicious pork recipes to incorporate healthy eating and family time into the New Year…

Baked Ham with Green Beans and Sweet Potatoes Baked ham is a great choice because it is so easy to prepare. Add steamed green beans and a baked sweet potato for a healthy, easy dinner.
1 Baked Ham—fully cooked, 4-5 pounds
1 pound fresh or frozen green beans
Sweet potatoes, 1 per person
Score the surface of the ham and spread glaze. Cook at 325 degrees for twenty minutes per pound. Wrap potatoes in foil and bake in oven along with the ham. About 5 minutes before the ham is ready, steam green beans or sauté them in a little olive oil. Serve with a little light margarine and pepper.

Grilled Pork Chops
This meal is lean, healthy and colorful. There is virtually no prep time and no recipes to follow.
1, 4 -5 ounce pork chop per person
1 bottle of your favorite marinade
1 pound frozen corn or corn on the cob
1 bag or bunch of fresh spinach
Cherry tomatoes, cucumber and carrot slices
Croutons
Light salad dressing

Coat pork chops in your favorite marinade. Grill on medium heat or bake 375 degree oven until meat reaches an internal temperature of 160 degrees. While pork is cooking, steam corn and wash salad greens. Add washed cherry tomatoes, carrots and sliced cucumber to salad. Top with your favorite light salad dressing. Serve.

Pasta with Ham and Peas
This is a great one pot meal. Buy packets of sauce mix or use olive oil and garlic. Stay away from jarred creamy sauces as they can be high in fat.
1 pound ziti
1 pound diced lean ham
10 ounces frozen peas
1 packet creamy pesto sauce mix or
¼ cup olive oil with 2 tsp minced garlic
Pepper to taste
Crusty wheat bread

Boil 4 qts water in a large pot. Add pasta and cook for 10 minutes. Meanwhile, microwave or steam frozen peas. Set aside. Prepare packet of sauce mix according to directions. Be sure to use skim milk and canola or olive oil with mix. This will keep the fat content low. If you are not using a sauce packet, heat ¼ cup olive oil over low heat and add 2 tsp. of minced garlic. When pasta is al dente, drain in colander. Return to pot and add peas, ham and sauce. Pepper to taste. Serve with crusty wheat bread.
Visit www.theotherwhitemeat.com for more delicious recipes.

Yours in Good Health,

Cathie Ostrowski, MS, RD, LDN
North Carolina Pork Council