Dr. Rovenia Brock a.k.a. Dr. Ro is an award-winning nutritionist, fitness expert, media personality, and author of Dr. Ro’s Ten Secrets to Livin’ Healthy, You Health & Happy, and Lose Your Final Fifteen. Dr. Ro’s latest book, Lose Your Final Fifteen was inspired by a plan she created that helped more than 500,000 viewers of the Dr. Oz Show to lose more than five million pounds. Dr. Ro’s passion for health and wellness is rooted in losing her mother to stomach cancer at the tender age of nine years old. Dr. Ro is committed to helping our community get physically, mentally, and spiritually fit. Below is my interview with Dr. Ro about Lose Your Final Fifteen, her latest book.
Phillips: What is the difference between your new book and other weight loss books?
Dr. Ro: Lose Your Final Fifteen is about helping people to manage their lives fifteen minutes and fifteen pounds at a time. Everything in the book is basically based on the number 15. What I mean by that is; I provide readers with a variety of ways to make 15 minute meals, exercise for 15-minutes, and 15-minute mindfulness practices (prayerful meditation and walking meditation). Diet is 80% of the weight loss process and the other 20% is certainly due to physical fitness. In the perfect world, every day, everyone would have time for exercise, several meals, snack time and relaxation but in today’s environment almost everyone is time starved. We hardly have time for anything. We have to spend time with our families and relationships, focus on work or school, manage our technology, and make some time for social activities. Technology is supposed to make managing our lives easier but in many ways, it makes life complicated because people spend an inordinate amount of time on their phones, tablets, and other devices trying to keep their life together. I realize that people have a lot to do and I want to make life easier for them so that weight loss doesn’t seem overwhelming. It may be that you have 50 pounds or 100 pounds to lose but I guarantee you that if you approach your weight loss plan in small digestible chunks, you are much more likely to lose the weight and to keep it off.
What makes this book different than other books and weight loss plans is that I am dealing with the whole person in a holistic way. Your readers can expect to find 45 days of meal plans (in three phases), shopping lists, over 45 recipes, a variety of 15 minute workouts, and several options to help them connect with themselves to get centered.
Phillips: What advice do you have for the people who are ready to have the gastric by-pass procedure because they have read all the weight loss books, tried all the diets, and they are still overweight?
Dr. Ro: Gastric bypass surgery isn’t your next option because you are tired of trying to lose weight. Gastric bypass surgery is intended for people who are morbidly obese, which is a medical term that describes people who are 100 pounds or more over their ideal weight. So, if you are within a hundred pounds of your ideal weight, then most doctors who perform this surgery will not recommend that you have this surgery. Now that we’ve covered that, let’s dig a little deeper. For the last 29 years, as a nutritionist, I’ve been helping people get healthy, live a healthy lifestyle, and lose weight. There are a number of reasons why people find themselves overweight. One of the most common issues that we deal with in this country is people are trying to eat their feelings. They are literally trying to eat their feelings instead of addressing their emotional issues. We call this emotional eating and this is a much bigger problem than most people realize. We train children to eat their emotions. Think about it, if a baby cries, then the mother comforts the crying baby by putting a bottle in her child’s mouth. The mother isn’t sure that their baby is hungry but the child quickly learns “If I don’t feel good, I can fix it with food”. All of this starts from infancy and continues into adulthood. When it’s your birthday, we celebrate with food. When you graduate, we celebrate with food. When it’s a holiday, we celebrate with food. When someone dies, we celebrate with food. When you feel good or bad, we are taught that food is the solution and we aren’t celebrating with fruits, vegetables, and water.
Phillips: Does Lose Your Final 15 allow for people to have a cheat day to satisfy some of their cravings?
Dr. Ro: When you build in a cheat day, you are building in failure. Now, I can tell your readers that for 15 days there is no sugar, no alcohol, and mostly leafy greens and lean protein on my Final 15 plan. I provide readers with an exhaustive list of the food that they can have during their 15 servings of food per day. In this book, I teach readers the definition and examples of a serving. If you are serious about losing weight, you must know what’s a serving and what isn’t when you are at home or away from home. Also, I have a whole chapter on emotional eating and cravings which provides clarity on how to identify your triggers which lead to cravings and I provide readers with substitutes.
Phillips: What advice do you have for people who lost weight during 2016 but later gained weight during the holidays?
Dr. Ro: My first suggestion is for them to purchase a copy of Lose Your Final 15. Before people can change their bodies, they have to change their minds and I promise your readers that my book will feed their minds. So, you gained a few pounds over the holidays, now let’s start fresh in 2017. Go to my Facebook page to find the F15 Group or go to everythingro.com to sign up for the Final 15 community so that I can support your readers with live coaching. Also, I will provide the same kind of tips and tools that I’ve been doing in the past but my message will be much more specific to the Final Fifteen community. I have to get more specific because 50 percent of Black America is overweight while only two-thirds of the country is overweight or obese. Our community still happens to be the hardest hit when it comes to obesity and all of the diseases are connected to carrying excess weight. Our community is a health crisis and we have to act now.
Phillips: My next question is from one of our readers: “I am 125 pounds overweight and I want to lose weight. I tried exercising but my back, knees, elbows, and ankles hurt after I exercised. Do you have any suggestions?”
Dr. Ro: Yes, I have some advice. First we have to address the pain that she is feeling while working out. She is putting more stress and pressure on her carriage (her entire skeleton) because she is carry an extra 125 pounds. It’s like she is walking around with another adult on her body and that’s the reason that her back, knees, elbows, and ankles hurt. The first thing she has to do is to fix her diet. After she changes the way she eats, then she can try to start walking at her own pace for 10 minutes per day. After she feels comfortable walking for 10 minutes, then she can try to increase her walking to 15 minutes per day. Before she knows it, she will start challenging herself to increase her walk time to 30 and 45 minutes per day.
Phillips: I have another reader questions: “I’ve been over weight most of my life and I am afraid to lose too much weight because I don’t want to have flabby skin. How can I lose weight without getting flabby skin?”
Dr. Ro: Your reader is concerned about her skin and I am concerned about her heart. So let’s forget about flabby skin and focus on her heart health. If you are so overweight that you are obese, then you are 50 or 100 pound overweight which means that you are putting extra pressure on your heart, the one muscle that keeps everything moving. Your reader has anxiety about flabby skin that she may never experience. Most of our fears never even happen and that’s why most fear is illogical and irrational. I want her to stay in the moment. Right now, I want her to think about what is going on with her, to her, and around her. Let’s not focus on skin only which is external and neglect the heart which is internal. This question is an example of the importance of coaching people who are trying to lose weight. Coaching helps people remove all of the barriers that may prevent them from reaching their goals and fear is one of the main barriers.
Phillips: How can a person afford to eat 15 meals per day?
Dr. Ro: I didn’t say 15 meals per day. The Final 15 plan is fifteen servings per day. It’s important that everyone understands the difference between a meal and a serving. An example of a serving of protein is 3 to 4 ounces of meat, fish, chicken, or turkey. Final 15 provides readers with charts and shopping lists so that readers know what they can include in their meal plans for breakfast, lunch, and dinner. When people want snacks, they can choose from a list of vegetables on my snack list. Meal plans in Final 15 are economically feasible because people can eat beans, nuts, seeds, and eggs for protein which are reasonably priced. Some of your readers have never heard of Black Bean Spaghetti but it’s an option in my Final 15 meal plan. It only has two ingredients: black beans and water and has 25 grams of protein and 17 grams of fiber. Black bean spaghetti only takes seven minutes to prepare.
Want more Dr. Ro? Visit newgrowthhair to reader her full interview. Go to everythingro.com to sign up for her newsletter and to purchase Lose Your Final 15.