HOW TO COMPLETE YOUR MEAL ‘TEM-PLATE’
(Refer to illustrations)
STEP 1:
Imagine the Meal Wheel ‘tem-Plate’ as an actual food plate that’s divided into three equal parts:
1/3rd for Protein, 1/3rd for Complex Carbohydrate and 1/3rd for Fibrous Carbohydrates.
STEP 2:
Scan the Food Category & Serving Size List and select the food/s that correspond with each category:
Example, for Protein, you can select either chicken or eggs or fish, etc.
STEP 3:
Insert the corresponding food item onto each third of your plate then eat. It’s that simple!
GUIDELINES
• Carbohydrates – Simple
are allowed earlier in the day and after exercise, and can be used as snacks. Avoid
eating late at night, and drinking fruit juices.
• Fats
are automatically present in most Protein foods, like eggs, meat, chicken, many fish, etc., but you can
consume healthy fats like Extra Virgin Olive Oil, Coconut Oil, Organic Butter, and Avocados, to name a few.
• Beverages
should be limited to water, fresh vegetable juices, coffee and herbal teas. Fruit juices are extremely
high in sugar so, again, limit or avoid fruit juices. Sodas, high-energy drinks, and flavored coffee drinks are not
recommended.
• SPICES
are terrific to boost nutritional profile of your meal/snack and add flavor. Limit shaking the saltshaker
as there’s plenty of sodium in most foods, especially if you dine in restaurants.
• SNACKS
are allowed, but not what many consider a ‘snack’ to be. A small piece of fruit or a piece of a
vegetable, cottage cheese, small handful of raw nuts or seeds, or a meal replacement bar or shake. We’re not
talking about candy or anything considered ‘junk food’.
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ASSEMBLY
4. Unfold the front U-Shaped ‘Base Leg’ and
re-insert the ‘Long Insert Pin’ that aligns with the
insert holes.
6. Insert the ‘Core Support Column’ into the rear
bracket on the ‘Main Frame’ then re-insert the bolt
through the bottom hole on the bracket (make sure
to remove the twister tie from the sleeve). Insert the
washer and nut and tighten by using the supplied
wrenches (or you can use your own wrenches).
5. Disassemble the ‘bolt, washer and nut’ that’s
affixed to the rear bracket on the ‘Main Frame’.
7. Once the bolt/washer/nut are fastened into the
bracket, to hold the ‘Core Support Column’, slide in
the ‘Insert Pin with Hole’ into aligned holes to secure
an upright (vertical) position of the ‘Core Support
Column’.
Secure the ‘Insert Pin with Hole’ by inserting the
Locking Clip (attached to the String) into the hole on
the insert pin.
