Yes, I realize it’s not January, but the fact that we’re quite a few months into the year supports my point that much more.

First, let me explain why I put this report together in the first place. Every day, millions of Americans make poor choices about their health, eating high-fat, salty or sugar-rich foods, smoking cigarettes and avoiding exercise. Why should I care? Because people are dying every day as a result, and I want to do something about it.

I thought a good place to start would be by putting together tips about healthier choices we all can make as well as tools to put these ideas into action as easily as possible.

Last December, I did a story on CBS about New Year’s resolutions and, no surprise, losing weight, as always, was right near the top of the list. We all know the host of complications people suffer when they are overweight, so this one is really important – life or death important. No one disagrees with how much each of us can benefit from taking better care of ourselves, so why do we have such a hard time following through?

If you’re like most folks, your 2010 resolutions are already a memory. In fact, I’ve heard that by March 1, only .001percent of resolutions are still being followed.

Have you ever wondered why that is? I’ll tell you why. Because our subconscious, which is the driving force behind our habits, knows we haven’t kept our word in the past. We make declarations such as “I am going to lose 20 pounds” and “I’m going to work out three days a week” or “I’m going to cut out the sweets” – and what does our subconscious say? “Yeah, right. We’ve been through this before. I don’t believe you.” In other words, a part of you is sabotaging your resolutions and commitments before you even get started!

Sounds like bad news. It’s not. It’s life-altering news. Why? Because actually we have the ability to direct and influence our subconscious and it’s easier than you ever dreamed possible.

 Let me ask you what may seem like an odd question. What’s that belief we all have about riding a bike? Once you learn, you never forget, right? Even if it’s been 20 years since you’ve ridden, you hop on, start pedaling and off you go. Have you ever wondered why that is? In large part, it’s because you believe it’s true.

So to make your resolutions stick or to alter virtually any unwanted behavior or habits, all you need to do is set in place simple and easy rituals that convince your subconscious that you follow through. In other words, you need to prove to yourself you can succeed.

For example, if you made the commitment to lose weight by getting more exercise, what is one easy bit of physical activity you can do every day, no matter how you feel or what the weather is like? Could you jog 30 steps, do eight sit ups or pushups every day, no matter how busy you were or how you felt? Or what if your decision was to eat healthier. Could you leave one bite of food on your plate at each meal, drink an extra glass of water each day or eat one piece of fruit a day? Of course you could.

Here’s what I want you to do. Pick one small activity you can do in support of your commitment to living healthier – something that is super-easy ­– and do that one activity for 21 days in a row. Why 21 days? Because that’s what it takes to form a new habit. Then you’ll be operating on virtual autopilot. This is exactly what you want… healthier habits that no longer feel like a sacrifice or struggle. How great will that be?

I’ve included a chart to help you keep track. Now, don’t put too much pressure on yourself to be perfect. None of us is. It’s OK. If you miss a day, just pick up the next day and keep at it.

Don’t believe me? Prove it to yourself. What do you have to lose (other than a few pounds)? Do this just one time, with one change, and watch what happens. After that, you can choose to adjust almost any unwanted behavior.

Just imagine what being healthier will do for you. What will it do for those you love? How will it help you accomplish your most important goals? You want your brain to work better for you? Get some regular exercise. Did you know that although our brains make up about 3 percent of our body weight, it consumes about 30 percent of our oxygen? So anything that helps your heart and lungs (the oxygen delivery system of your body) is going to help your brain, too!    

I’m sincerely interested to know how this works for you, so please e-mail me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it and let me know. I can’t wait to hear about your results.

I wish you much health and happiness. Feel free to check out my website, www.drmaxgomez.com, for free health tips. And by the way, if anything I suggest for you isn’t perfectly clear and you have any questions, feel free to contact me.

Dr. Max Gomez is a 9 time Emmy Award winning medical correspondent for WCBS-TV News NY and formerly WNBC-TV News.
Max was also The Boulevard Magazine’s cover December 2006.