Tools to help you keep those resolutions

January finds many of us making promises to ourselves that frequently involve sweeping plans and major lifestyle changes, like:

I will lose 50 pounds.

I will run every day.

I will spend more time with my family.

How you approach change can be more important to success than the change itself. Taking small steps toward achievable goals is proven to be the best way to make changes that will outlive the month.

If you want to cut back on the fried foods you are eating, for example, focus not on what you are cutting out from your daily menu. Instead, consider revising your goal to include eating more low-fat foods.

If you need to lose weight, look to get to the next "decade" (for example, down to the 180s from the 190s) and celebrate those successes with anything from a pedicure to a new play list for your MP3 player.

If fitting in fitness tops your 2008 to-do list, consider this: Walking has the lowest dropout rate of any physical activity, and is the simplest positive change individuals can make to effectively improve their heart health.

Bad weather isn't an excuse! Walk at an indoor location, like a mall or office building hallway.

Or, join a health club, which offers a large variety of physical activities to choose from. Be sure to choose one that's convenient and geared toward your fitness level. Try swimming, water aerobics or even walking laps in an indoor pool -- what a great cure for those missing the warmer days of summer!

You could also create a home gym with a set of dumbbells, an exercise ball and a jump rope for as little as $50. If your home or workplace has stairs, spend 20 minutes at a time climbing up and down for an intense, efficient workout.

Try these tools: The American Heart Association offers MyStart! Online, a free tool that lets you track your daily activity and nutrition. You can also receive weekly and monthly e-newsletters filled with tips and motivation to keep you moving.

If you need a daily reminder, download the Choose to Move Countdown for 12 weeks of inspirational quotes, reminders and tips displayed on your desktop.

Both of these tools are at www.americanheart.org

Try this recipe: Enjoy this warm winter meal as a part of the toast to a healthier you in 2008!

Dijon Pork with Potatoes and Carrots

8 medium red potatoes (about 2 ounces each), cut into ½-inch wedges

4 medium carrots, quartered lengthwise, then cut into 2-inch-long pieces

2 small onions, cut into eighths

1 medium green bell pepper, cut into thin strips

1 medium red bell pepper, cut into thin strips

2 medium garlic cloves, minced

1 tablespoon plus 2 teaspoons olive oil (extra virgin preferred), divided

1 pound pork tenderloin, all visible fat discarded

1½ tablespoons Dijon mustard

½ teaspoon cracked black pepper

½ teaspoon salt

Heat the oven to 425 degrees. Line a baking sheet with aluminum foil.

Put the potatoes, carrots, onions, bell peppers, and garlic on the baking sheet. Toss with 1 tablespoon oil. Arrange in a single layer, leaving enough room in the center for the pork.

Spoon the mustard over the pork; spread evenly over the top and sides. Sprinkle with the pepper. Place the pork on the baking sheet. Tuck the thin end of the pork under for even cooking. Bake 10 minutes. Stir the vegetables. Bake for 25 minutes, or until the pork is no longer pink in the center. Turn off the oven. Transfer the pork to a cutting board. Let stand for 3 minutes for easier slicing.

Meanwhile, drizzle the remaining 2 teaspoons oil over the vegetables. Stir gently to coat. Sprinkle with the salt. Stir gently. Leave the vegetables in the oven to keep warm while you slice the pork.

Serves four; 3 ounces pork plus 1½ cups vegetables per serving

Nutrition values per serving: 341 calories, 10 g fat (2 g saturated), 37 g carbohydrates, 7 g fiber, 29 g protein, 74 mg cholesterol, 511 mg sodium.

"American Heart Association One-Dish Meals" (2003 Clarkson Potter)