Handleiding Thane 3 minute legs (pagina 12 van 21) (Engels)

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USER’S GUIDE

SAMpLE MEALS

USER’S GUIDE

OpTIONAL ACCESSORIES

Timer/Counter

SPECIFICATION:

TIME(TER) IM ……………………................………....0:00-99:59

COUNT …….……………….....................................…..…….0-9999

REPS …………..………….....................…….0-9999 count/min

CALORIES(CAL) …………………….................….0-9999KCAL

KEY FUNCTIONS:

MOD: This key lets you

select and lockonto a

particular function you want.

RST: Press “Rst” button to

clear the reps done during

your last workout.

Please see additional

instructions how to use the 3 MINUTE LEGS

™

Timer/Counter on page 19.

OPERATION PROCEDURES:

1. AUTO ON/OFF:

• The system turns on when the key is depressed

or the Timer/Counter receives an input from the

sensor.

• The system turns off automatically when the

sensor under the seat has no signal input or no

key are pressed for approximately 4 minutes.

2. SCAN:

• When the pointer is blinking, automatic display of

the following functions in the order shown:

TIME—COUNT—REPS—CALORIES (repeat)

3. RESET:

• The unit can be reset by either changing battery

or pressing the MODE key for 3 seconds.

TIMER/COUNTER BATTERY:

This TIMER/COUNTER uses one (GA 76) button

cell battery.

TO REMOVE/REPLACE THE BATTERY:

Use the Hex (Allen) key or a similar tool to remove

the Timer/Counter from its base.

Flip the Timer/Counter upside down.

Push out the button cell battery from its base.

Insert a new battery, (flat surface up) push the

Timer/Counter to its base until it locks in place.

BATTERY DISPOSAL:

Local, state or federal laws may

prohibit disposal of batteries in

ordinary trash. Consult your local

waste authority for information

regarding available recycling and

or disposal options.

Hg/Pb

*Note: calorie totals are approximate within 10-20 calories per meal.

Eggs ‘n’ toast + fruit:

• 4 egg whites

• 1 yolk

• 1 slice whole grain toast

with 1 tsp sugar free jam

• 1 apple (320)

Raisin Oatmeal:

• 1 cup cooked oatmeal

• 1 cup skim milk

• 1 mini-box raisins (270 cal)

Egg white omelet:

• 5 whites

• ½ cup of chopped spinach,

mushrooms, peppers of other

veggies of choice

• 1 cup sliced berries

• 1 slice whole wheat toast (260)

Peanut butter and raisin

oatmeal:

• 1 cup cooked oatmeal

• 1 tbsp reduced fat peanut

butter

• 2 mini boxes raisins (285)

Pita egg sandwich:

• 4 egg whites

• 1 Morningstar breakfast patty

• 1 slice fat-free cheddarcheese

• ¼ cup salsa

• 1 whole wheat pita (330)

Fruit and crunch yogurt:

• ½ cup Kashi Go-Lean cereal

• ½ cup blueberries

• 4 oz Light plain sugar-free

yogurt (220)

Cereal + fruit:

• ½ banana

• 1 cup bran flakes

• 1 cup low-fat or skim milk (285)

Grapefruit and cheese:

• ½ grapefruit

• 1 cup low-fat cottage

cheese (200)

Eggs and oatmeal:

• 5 egg whites

• 1 cup cooked oatmeal

• ½ cup low-fat milk (310)

Smoothie:

• 1 cup low fat milk + 1 scoop

protein powder + 1 cup

frozen berries (300)

Burrito meal:

• 1 small whole wheat tortilla,

¼ cup salsa

• 1 slice fat-free cheese

• 3 oz chicken or steak

• 1 small apple (350)

Pita lunch Sandwich + fruit:

• 1 whole wheat pita (small)

• 4 oz deli low-sodium ham,

turkey, or lean roast beef

• 1 oz avocado

• lettuce, tomato, mustard

• 1 small peach (360)

Tuna salad + yam:

•1 small can water packed

tuna (5 oz)

• 1 tbsp low-fat mayo

• ¼ cup chopped celery

• large green salad with

lettuce tomatoes, cucumbers,

red peppers

• ½ baked yam (320)

Chicken rice bowl:

• 3 oz grilled chicken

• ½ cup cooked brown rice

• 1 cup steamed veggies

• 2 tbsp low-fat dressing (300)

Chicken or beef kabob +

rice & salad:

• 3 oz chicken

• cherry tomatoes

• whole mushrooms on a

skewer

• ½ cup cooked brown rice

• 1 cup salad

• 1 tbsp low-fat dressing (350)

Burger + salad:

• 4 oz extra lean ground

turkey or beef

• 1 whole wheat hamburger bun

• 1 slice fat-free cheddar cheese

• 1 cup salad greens

• 1 tbsp low-fat dressing (350)

Pasta marinara:

• ½ cup cooked whole wheat

pasta

• 1 cup steamed spinach

• 3 oz chicken or 5 oz shrimp

• ½ cup marinara sauce (350)

Chef salad + roll:

• 2 oz fat-free turkey breast

• 2 oz extra lean low-sodium ham

• 1 oz avocado

• 1 oz fat-free mozzarella

• 2 cups lettuce, tomato,

cucumber

• 2 tbsp low-fat ranch dressing

• 1 whole wheat roll or 2 whole

grain Wasa crackers (300)

Chicken and veg + fruit:

• 3 oz chicken breast

• 1 cup green beans

• 1 cup salad

• 1 tbsp low-fat dressing

• 1 medium fruit (apple,

orange) (220)

Fish and veg:

• 6 oz baked or broiled fish

(salmon, halibut, cod)

• 1 cup steamed veggies

• 1 cup salad

• 1 tbsp low-fat dressing

(290)

Spaghetti squash and meat

sauce + veg:

• 4 oz cooked lean ground

turkey or beef

• 1 cup cooked spaghetti squash

• ½ cup marinara sauce

• 1 cup steamed veggies (280)

Salmon salad:

• 6 oz grilled salmon

• 2 cups salad greens

• 1 tbsp light dressing (240)

Turkey fiesta salad:

• 2 oz ground turkey

• ¼ cup beans

• 1 oz low-fat cheese

• 2 tsp picante sauce

• 2 cups salad greens

(300)

Stir fry:

• 3 oz chicken or steak sauteed

in wok with 2 cups veggies

of choice

• 1 clove diced garlic

• 1 tsp fresh ginger, chopped

• 1 tsp low-sodium soy sauce

• 1 tbsp olive oil (270)

Steak and veg + fruit:

• 3 oz flank steak

• 1 cup steamed veggies

• 1 cup salad

• 2 tbsp low-fat dressing

• 1 medium apple (280)

Cajun shrimp + veg and

fruit:

• 8-10 medium shrimp cooked

in 1 tbsp olive oil

• Cajun seasoning

• lemon juice

• garlic

• 2 cups steamed veggies

• 1 cup blueberries

(320)

White fish + veg:

• 5 oz pan-seared white fish of

choice

• 1 cup steamed veggies

• 1 tbsp olive oil (320)

• 1 medium apple

• 2 tbsp reduced fat peanut

butter

(245)

• 6 celery stalks

• 2 tbsp reduced fat peanut

butter

(190)

• 22 whole, dry roasted or

raw almonds (160)

• 1 medium plum

• 1 piece light string cheese

(100)

• ½ cup fat-free cottage

cheese

• 1 tbsp sugar free jam

• ½ cup bran cereal

(140)

• 2 whole grain Wasa cracker

• 2 wedges Laughing Cow

cheese

• tomato

(170)

• ½ cup sliced berries

• ½ cup light yogurt, plain

(130)

• 1 peach or medium apple

• ½ cup low-fat cottage

cheese

(140)

• ¼ cup raw cashews

• 4 celery sticks

• 4 carrot sticks

(210)

• 14 baby carrots

• ¼ cup hummus

(160)

• 2 hardboiled eggs (160)

• ½ cup edamame (120)

• 100-calorie pack of

microwave popcorn (100)

• 1 Balance Bar (200)

• 1 slice avocado

• 1 slice tomato

• 1 whole grain Wasa

cracker

(70)

• 6 oz light yogurt, plain, with

two sliced strawberries (100)

• 1 tbsp reduced fat peanut

butter (85)

• 11 raw almonds (80)

• 3 slices deli turkey with

mustard (50)

• 1 medium fruit (banana,

apple, orange) (80)

• 20 grapes (40)

• 1 light string cheese (60)

• ½ cup blueberries (40)

• 5 baby carrots dipped in 1

tbsp light ranch dressing (60)

BREAkFAST LUNCh DINNER SNACkS

EXTRAS

MOD

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