So when I say that drinking a can of soda is just as bad for you as smoking a cigarette (and maybe even worse) it is not an exaggeration. Drinking soda is in many ways worse for you than smoking, and it is only because of massive marketing campaigns from the industry that these sugary beverages are deemed acceptable for our most vulnerable members of society – our kids.

In the 21st century there would indeed be an uproar if tobacco companies attempted to target our kids, but the soda companies do it everyday.It’s time to wake up and face the facts: the soda industry is out for your children, and the message they send is every bit as damaging (and manipulative) as the one spewed by Big Tobacco.

Some of you reading this are undoubtedly thinking, how bad could soda really be? From my perspective, there is absolutely NO REASON you or your kids should ever drink soda. If you were stranded in the middle of a desert with no other fluid available, then maybe, but other than that … none, nada, zip, zero. No excuses.

From a health perspective, drinking Coke or any soft drink is a disaster. Just one extra can of soda per day can add as much as 15 pounds to your weight over the course of a single year, not to mention increase your risk of diabetes by 85 percent. The primary reason why soda is so dangerous to your health? Fructose.

The fructose content of the high fructose corn syrup (HFCS) used in many popular soda brands has been sorely underestimated. Around 100 years ago the average American consumed a mere 15 grams of fructose a day, primarily in the form of fruit. One hundred years later, one fourth of Americans are consuming more than 135 grams per day, largely in the form of soda.

Fructose at 15 grams a day is harmless (unless you suffer from high uric acid levels). However, at nearly 10 times that amount it becomes a major cause of obesity and nearly all chronic degenerative diseases. Instead of consisting of 55 percent fructose and 45 percent glucose, many soda brands, including Coke, Pepsi and Sprite, contain as much as 65 percent fructose, nearly 20 percent higher than originally believed.

According to one study, the mean fructose content of all 23 sodas tested was 59 percent — higher than claimed by the industry. When you consider that Americans drink an average of 53 to 57 gallons of soda per year (depending on the source of your statistics), this difference in actual fructose content could make a huge difference in your health.

We don’t change overnight, we change over time by incorporating small, simple action steps into our daily life until they become completely habitual. These small steps ultimately and cumulatively add up to big change over time. 

So let’s dump the idea of these overwhelming resolutions and instead set an intention that inspires you into taking these action steps. For example, if your intention for 2011 is to lose weight, clearly identify how much weight you want to lose AND what losing this weight will do for you (e.g. boost your confidence, reclaim your wardrobe, improve your dating life, etc.)

Then make a list of simple action steps that will support this goal and build them into your life one by one. Do not add a new one until you have fully incorporated the previous one. Some of my favorite actions steps that will significantly impact weight loss are:

1-Set your alarm clock an hour before you need to go to bed to ensure that you power down and get your 7-9 hours of quality sleep

2-Carry a water bottle around to ensure that you drink 64 ounces or more of pure spring water in between meals
Gradually increase your fiber intake by incorporating raw nuts and seeds, legumes, berries, apples and non starchy veggies into your diet.

3-Start the day with a healthy smoothie that includes protein, fiber and healthy fat.

4-Increase your non starchy vegetables to get 5-10 servings per day

5-Build in bliss time daily to help lower those stress hormones

6-Stop eating 2-3 hours before bedtime. If you habitually snack at this time, replace this with pleasurable non-food activity.

7-Get the enemy out of the house – if that candy isn’t in the pantry, nightstand table or … glove box, you can’t eat it (or at least not as easily!)

8-Be sure to keep a journal. Write your intention in big bold letters at the front. Be clear on why you are doing this and what it will do for you. Find a picture of the body you aspire to have and paste your face on it and put it in the book. Record your current action step daily until it becomes truly habitual. 

Don’t wait to start this! Do it now and you will be starting the new year already ahead!