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Dinner:

• Vegetables, salad, broccoli or mixed, kale

• Some type of protein

• Fruit, apple preferred

• Some type of dark chocolate

• 20 ounces of water

Drink water before and after each meal. During meals, sip water after every few bites. I try to drink close to a gallon a day.

Try to walk an hour a day, take stairs vs. elevators, etc. – it works. Avoid white flour, pasta, etc.

By Dr. Ed James, BDO Healthy Lifestyle Expert

Dr. Ed James draws inspiration from his personal experiences with healthy lifestyle changes, having overcome prediabetes and obesity several years ago. In 2011, he founded Heal2BFree to focus on helping individuals and organizations to develop and implement action plans that help close the health disparities gap between blacks and whites.

Dr. James has given many presentations, including the 2011 National Medical Association Colloquium and regularly contributes preventive health-related articles to some of the nation’s top health publications. He is also the primary author and co-editor of Getting into Medical School – A Planning Guide for Minority Students.

He received his BS in Biology from Bucknell University and earned his MD and MBA from the University of Pennsylvania as a participant in the Penn Med Scholars combined degree program.

For more healthy lifestyle tips and news, visit Dr. Ed at Heal 2B Free. To visit Dr. Ed’s blog on BDO, click here.

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