With the ever increasing diabetes and obesity epidemic, busy schedules and lack of expendable income to join paid membership fitness programs, I, Charmene “Mama” Vega, created Mama Vega*s Weight Loss Schedule using foods and how the body responds to them. Part of my schedule incorporates the eating traditional schedule of Norway. Years ago when I lived in Norway, I experienced eating the biggest and heaviest meal of the day at mid day, between 11 am and 2 pm. Dinner is a light meal and snacks are throughout the day. However, just like all countries in the word, diabetes and obesity/overweight has also hit Norway and other Scandinavian countries. However, there is a significant difference; it is maybe ten percent (10%) as compared to an excess of sixty percent (60%) in the United States according to recent reports.
Creating Mama Vega*s Weight Loss Schedule not only incorporated the Norwegian consumption amounts, but cold water and natural fibers to enhance weight loss. Merely drinking eight (8) glasses of COLD water can assist you with losing 66.6 kilo calories per day. This may not sound like much, but over the course of one year, this would be approximately 7.3 pounds for just drinking COLD water. Obviously, drinking more COLD water will increase weight loss. Adding exercise, sleep and diet (fiber, low sodium, reduced calories) to the mix and you have a perfect recipe for a Healthy Never Tasted So Good… Weight Loss Schedule.
Below is a convenient simplified chart I have created:
WHAT TO EAT
WHEN YOU SHOULD EAT
WHY YOU SHOULD EAT
|6:00 am||Void (bathroom)|
|6:10 am – 6:20 am||1-2 c COLD alkaline water with fresh lemon and lime added||COLD water before exercising – generally promotes exercising 25% longer in addition to revving up the metabolism||The bitter taste of the lemon and lime stimulates the release of digestive enzymes in the stomach in preparation for food consumed later|
|6:30 am – 7:30 am||½ c – 1 c COLD water 39 ̊F during exercise (above) every 30 minutes||Stay hydrated – assists with blood circulation||Get your heart rate up to 50% – 75% its normal rate for a sustained 20 minutes|
|7:30||2 c COLD water 39 ̊F after exercising (above) per 1 lb weight lost during exercise, gives you a feeling of fullness so you eat less, plumps cells reducing wrinkles, lubricate joints,||Replenish water loss during exercise – rehydrate, removes toxins (ie lactic acid ), reduces water retention by flushing out excess sodium, promotes alkalinity which balances the pH in your body and reduces illness||60 % of your body weight is water therefore, the amount of water consumed per day must be at least 50% of your weight in ounces in order to stay hydrated||
Man 191 lbs = 13 cups
Woman 164 lbs = 10 cups
Although the man consumption by calculation would be 12 cups, the Mayo Clinic recommends 13 cups
|7:45||Fiber – eat 15 minutes before every meal for a sense of fullness and ease of elimination||Chia or Konjac root (Asia & India) absorbs 50 times their weight in water making you feel full||*Natural sources: raspberries, pear with skin, apple with skin, strawberries, banana, dried fig, raisin, barley, bran,||Man 30g – 38 g per day Woman 25g – 28g per day|
|8:00 am -8:30 am||Eat||Take at least 25 minutes to consume the meal, chew slowly, if a smoothie, drink slowly||Do not consume water with your meal – this dilutes the digestive enzymes in the stomach slowing down the digestive process||Wait about 20 minutes after the meal before drinking more COLD water- remember you must consume 50% of your weight in ounces|
|10:00 am||Snack||*Fiber (see chart below)|
|10:30 am||COLD water39 ̊F||Use a straw when drinking water – ironically you will drink more and faster|
|12:00||DINNER||This will be the largest meal and heaviest meal of the day||Eating at this time allows your body to burn off the calories more efficiently||Bring food from home so you have the full lunch time (average 30 minutes) to eat your food slowly allowing for digestion to take place – digestion begins in the mouth with chewing so chew well|
|1:00 pm||COLD water 39 ̊F|
|3:00 pm||COLD water 39 ̊F|
|5:00 pm||COLD water 39 ̊F|
|6:00 pm||Light meal||Eat some fiber 15 minutes before the meal||The meal should be eaten at least 3 hours before you go to bed||**NOTE: every pound of carb stores holds 3 – 5 lbs of water|
|Afternoon times||SNACK = even hours||WATER = odd hours|
|Raspberry 1 c = 8 g||Flax seeds 1T = 3g|
|Pear with skin medium = 5.5 g||1 c carrots sliced and steamed lightly 5g||1 c barley 6g|
|Apple with skin medium = 4.4 g||1 c broccoli steamed lightly 4.5g||¾ c bran 5.3g|
|Strawberries cut in half 1 ¼ c = 3.8 g||1 medium sweet potato 4g||oatmeal|
|Banana medium = 3.1g||1 c cauliflower steamed lightly 3g||3 c popcorn (air popped) 3.5g|
|Orange medium = 3.1g||2 c raw chopped spinach 3g||1 c brown rice 3.5g|
|Fig dried (2) = 1.0g||Other fresh fruits and vegetables||Whole grains|
|Raisin 2T = 1.0g|
All information in this recipe is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals and conduct their own independent research on any matter relating to their health and well-being.
The information and opinions expressed here are believed to be accurate, based on the best judgment and research available to the authors at this time, and readers who fail to consult with appropriate health authorities assume the risk of any injuries.