Issue link: http://read.dmtmag.com/i/242056
SUCCESS STORIES David started a run/walk program at the beginning of last year and has now run more than ten 5K races. "It can be a challenge to fit exercise into a busy schedule, but I developed a routine that works for me," he says. Monica made changes to her diet, including cutting out sugar and controlling her portions. "It's a challenge when you have six kids in the house," she says. Her new habits are having a positive effect on her family's health. She is preparing more vegetables for her kids. He also made changes in his diet. Instead of drinking 16 ounces of chocolate milk during his morning break, he now drinks 10 ounces of 1 percent milk. "That's a difference of about 300 calories in that one change," he says. Other changes include eating carrot chips instead of potato chips at lunch, eating protein bars instead of candy bars for a snack and cutting back on fried foods. "I lost a total of 45 pounds. My blood work numbers improved dramatically," says David. Mary noticed that if she had breakfast she wasn't as hungry throughout the day. She also switched to eating whole grains, became more aware of her decisions when eating out and increased the amount of water she was drinking. "My water intake has gone from zero to 64 ounces a day," she says "I used to drink only coffee and soda." She also started moving more. "I started walking and going to The Meyer Center to take some of their classes," she says. Mary can tell a difference in how she feels after making these changes – "I have more energy and have lost 42 pounds." Monica has lost 31 pounds. MORE STORIES ON PAGE 4. Whether you need to lose weight, quit smoking or just feel better, we're here to help you achieve your health goals. In 2013, Donna Webb, registered dietitian at the CoxHealth Center for Health Improvement, offered quick and simple tips every week. We surveyed those who received the weekly e-newsletter and received many positive responses. Here are a few of the successes.