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Want to lose weight, get in shape, and run your best ever? Take the 30 day challenge…

Per Runner’s World, “you need to be vigilant about your diet and consistent with exercise so that you maximize calorie burn, increase muscle mass, and decrease body fat. Luckily, it’s easier than it sounds when you employ these tactics from dietitians and coaches. Get ready to lose!” Click 50 ways to get more information.

If you try to do all 50 things, it might seem overwhelming but Drs. Eric and Casey Burns are taking the 30 day challenge of eating at least 3 fruits per day. This is in the section on Veg—and Fruit—Up – aim to have fruits and vegetables make up half of each meal. “Your breakfast should be half fruit, and your lunch and dinner, half veggies,” and snacks should have the same 50/50 ratio: think carrots and a yogurt, or string cheese and an apple.

Among healthy habits and exercise tips, this site includes Best & Worst Foods for Diets determined by researchers at Harvard University (after an intense 20 yr study) published in the New England Journal of Medicine in 2011 that documented the foods and drinks most and least associated with gaining weight.

NUTS Great combination of unsaturated fat and *lling *ber.
YOGURT A good source of calcium, plus probiotics for gut health.
FRUITS High water content and key antioxidants and vitamins.
WHOLE GRAINS Packed with B vitamins and fiber.
VEGGIES Low calorie, lots of vitamins and nutrients, and high fiber.

FRENCH FRIES Deep-frying makes them high in calories and saturated fat.
POTATOES Often fried or covered with butter, sour cream, or sugary ketchup.
SWEETENED BEVERAGES Skip soda to save calories for when you need sports drink.
RED MEATS Avoid fatty cuts, such as T-bone, New York strip, and rib-eye steaks.
PROCESSED MEATS Most contain nitrates and are very high in saturated fat.

For more information about our practice and the services we provide, visit our website. Here’s to a happy and healthy 2014! /eb