USER’S GUIDE
SAMpLE MEALS
USER’S GUIDE
27
OpTIONAL ACCESSORIES
10
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)
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 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 Sa 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)
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 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
TM
TM
MOD
RST
TM
TM
MOD
RST
TM
TM
MOD
RST
