Welcome to 2004! It's time again for hope and renewal. Many of us make resolutions to be healthier and even go digging around for those rarely worn workout clothes and shoes in pursuit of weight loss. Losing weight is one of the most common New Year's resolutions made. It also happens to be the most failed one because we do it for the wrong reasons.

Many people make their resolution of weight loss based on a desire for an improved physical appearance. We also make several other resolutions, such as to exercise more, sleep more, and spend less money. To achieve long-term success, however, we have to think about our goals and put one or two of them into action. Making a long list of resolutions makes it more unlikely we will keep any at all.

To put your weight loss goals into action:

1. Focus on healthy living for long-term success. Carol Schlitt, nutrition and wellness educator with University of Illinois Extension says, " … Healthy weight loss does much more for the inside than the outside of our bodies. Being at a healthy weight significantly influences many chronic diseases and conditions."
2. Take one or two steps at a time. The word "Diet" is "Die" with a "t" and is associated with deprivation and cheating. Rather than revamping your whole diet at once, take small steps to improve your eating behaviors for life. Get a little calendar and write down your steps for each week or every two weeks and focus on weight loss goals for the long run as you work on changing your behaviors. This written record will help give you confidence with each additional step and the unavoidable resulting weight loss will only be a bonus to your latest adventures.
3. Be realistic about your goals and review the work that is involved. A goal of losing 80 pounds may be your ultimate goal, but set yourself up for success by making your goal one that is sure to be attained. Try a goal of one to two pounds of weight loss per week or five to eight pounds per month.
4. Throw out the words, "cannot" and "should not" eat. Focus instead on what you can and should eat. Educate yourself. Read and research about healthy eating and living.
5. Get excited about your new endeavor. Subscribe to a healthy living magazine like Shape or Cooking Light. Get healthy recipes from on- line sites or magazines and file them in an expanding organizer.
6. Set one simple goal for this month like eating a vegetable or fruit for a snack. The more you eat fruits and vegetables, the more you will want to include them in your meals and snacks everyday. Prepare ready-to-eat vegetables and fruit and keep them in the refrigerator for quick and easy snacking.
7. If your kitchen is in disarray, take some time and organize it so that you will feel like spending some time in the kitchen. Buy a new piece of kitchen equipment that can assist in healthy living.
8. Reward yourself. Rewards can be as simple as spending time alone, an evening out, buying a new work out T-shirt, pair of walking shoes, or a new cookbook, or as extravagant as a day at the spa.

1 lbs. low fat turkey kielbasa, cut into 1inch pieces
2 lbs. sauerkraut, rinsed and drained
3 apples, peeled, cored and cut up
1 onion, thinly sliced
2 1/2 lbs. potatoes, peeled and quartered
2 cups chicken broth
tsp caraway seeds (optional)

Place half the sausage in a slow cooker and top with sauerkraut. Cover with remaining sausage, apple and onion. Top with potatoes. Add broth and sprinkle with caraway seeds. Cover and cook on high heat 4 hours or until potatoes are tender.

Makes 4 servings. Per serving: 302 calories, 7.5 g. Fat, 21.8 g. protein, 42.8 g. carbohydrates, 42.8 g. fiber 7.5 g. fiber.

What does a deck of cards have in common with a 9-volt battery? They both can help you visualize how much is a serving of food. For example, a 3 oz. portion of meat is about the size of a deck of cards, while one ounce of natural cheese is about the size of a 9-volt battery.

Take note…short periods of activity in 10-minute slots can be your ticket to good health in 2004. To get the most benefit, aim for a total of 30 to 60 minutes of activity over the course of the day. And it doesn't matter whether you move fast or slow because all types of activity are good. Walking is just as good an activity as running.

Did you know that if you eat 100 less calories each day in 2004, by year's end you'll be 10 pounds lighter? It's not hard to eat 100 less calories when you consider that one tablespoon of mayonnaise, a small sliver of cake, or 4 chocolate kisses all have about 100 calories. Just goes to show that little changes can add up to big results.

The weather outside may be frightful, but that doesn't mean you can't take a walk. Whether you walk inside or out, a general rule of thumb is you'll burn about 100 calories for each mile you walk. SO get moving!

1/4 cup skim milk
1/2 tsp. poultry seasoning
1/2 cup cornflakes, crushed
2 tsp. onion powder
2 tsp. garlic powder
1 tsp. pepper
1/2 tsp ground ginger
4 bone-in chicken breasts or other chicken pieces
aluminum foil

Preheat oven to 350 degrees. In a bowl, combine the milk and poultry seasoning. In a sealable plastic bag, combine next six ingredients. Dip chicken into milk, then shake in bag to coat. Remove chicken, cover, and refrigerate for 45-60 minutes. Take out chicken and place on greased baking pan. Cover with foil and bake for 40 minutes. Remove foil and bake an additional 35-40 minutes, or until meat easily pulls away from bone.
Makes 4 servings. Per serving: 231 calories, 2.4 g. fat, 46.4 g. carbohydrates, and 0.7 g. fiber

1 cup skim milk
2 tsp. Cornstarch
1/4 tsp. Salt
1/4 tsp. Pepper
non-stick cooking spray
2 large potatoes
1/4 cup chopped onion
2 tbsp. grated parmesan cheese

In small saucepan stir together milk, cornstarch, salt and pepper. Cook and stir over medium heat until thickened and bubbly. Remove from heat; set aside.

Lightly spray the sides of a 1 quart casserole dish with non-stick coating. Peel potatoes and slice very thin. Layer half the potatoes and half the onion into the casserole. Repeat layers of potatoes and onion. Pour sauce over potato mixture. Sprinkle with parmesan cheese.
Bake covered, in a 350 degrees oven for 40 minutes. Uncover and bake 10 to 15 minutes more or until potatoes are tender.

Makes 4 servings. Per serving: 134 calories, 1 g. fat, and 25 g. carbohydrates

1 pkg. (24 oz.) frozen hash brown potatoes
2 cups water
1 tbsp chopped onion
1 can cream of celery soup
2 cups milk
1 tbsp. butter or margarine
salt and pepper to taste

Simmer potatoes, water and onions from 5 to 7 minutes until potatoes are tender. Add celery soup, milk and butter. Salt and pepper to taste. Remember the celery soup is salty. Heat to boiling.

Serves 6.