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Dr. Rovenia Brock, affectionately known as Dr. Ro,  is an award-winning health journalist and television personality known for her easy-to-apply diet, fitness, and health tips for women and families. A leading nutrition coach for over two decades, she was recently named by More magazine as one of America’s top-five nutritionists. This December, she’s featured in Oprah Winfrey’s “What I Know For Sure’ column in O Magazine.

Dr. Ro  holds a Ph.D. in Nutritional Sciences from Howard University and is author of Dr. Ro’s Ten Secrets to Livin’ Healthy (Bantam) – a best-seller praised as a top-ten diet book by USA Today.

Having survived the loss of her mother at age 9 to stomach cancer, she has researched and written extensively about how to break bad health habits – from eating high-calorie comfort foods and resisting exercise to giving up on health goals and taking on the negativity of saboteurs.

Dr. Ro says it takes only three weeks to form a new habit – an important note to women striving to replace bad habits with new healthy behaviors.

Here are a few tips from Dr. Ro about how to eat healthier and lose weight.

1. Eat first hour out of bed- Skipping breakfast negatively affects metabolism, makes you more likely to overeat, eat unbalanced meals, and consume more calories,

2. STOP Eating 3 hours before bed. Make your last meal/snack no later than 3 hours before bedtime.

3. Eat protein with every meal and start the day with protein on the plate.

4. Eat every 3-4 hrs. to speed up metabolism.

5. Limit/STOP eating sugar! It is a toxin that causes inflammation in the body!

6. Buy/eat sprouted, live whole grains- black, brown, red, & wild rice;

quinoa (sounds like keen-wa); spelt, millet… Think Ezekiel Breads & Cereals a popular brand of sprouted breads and grains.

Q: What are the negative aspects of farmed raised fish?

A: It is lower in Vitamin D, Omega 3 fatty acids, and has high levels of contaminants and pollutants. Farm-raised salmon is crammed into pens, fed soy, poultry feces, chicken feathers, has high levels of cancer- causing PCBs and pesticides.

Q: What happens to the body when you eat dry oatmeal?

A: Nothing much-it’s harmless.

Q: My husband is diabetic. Any suggestions about a sugar free ice cream? He likes sweets!

A: Add/serve fruit, baked apple w/sprinkle of cinnamon, add 1-2 tablespoons of peanut butter or crunchy almond butter for sweet and salty effect. Add fresh and or dried fruit to salads.

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