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OWNER’S
MANUAL
Safety Notice..............2
Assembly & Usage 3-7
Exploded View ..........8
Parts List ..............9-10
Exercise Computer ..11
Owner’s Manual
This Product is Brought to You by:
IMPORTANT!
Please read all instructions
carefully before using this
product. Retain this manual
for future reference.
Thane International, Inc. La Quinta, CA 92253
Thane Direct Canada, Inc. Toronto, Ontario
Thane Direct UK Limited Admail ADM3996 London W1T 1ZU
www.thane.com
www.thanefitness.com
Making Fitness Fun!®
TYPE:BK2080
(9/02)
Thane International, Inc.
La Quinta, CA 92253
Thane Direct Canada, Inc.
Toronto, Ontario
Thane Direct UK Limited
Admail ADM3996 London W1T 1ZU
www.thane.com
Owner’s Manual
Owner’s Manual
IMPORTANT SAFETY NOTICE
Note the following precaution before assembling or operating the machine.
1. THE MAXIMUM WEIGHT CAPACITY OF THE ORBITREK ELITE IS 275 LBS (125 kgs).
Persons whose body weight exceeds this limit should NOT use this machine.
2. Keep children and pets away from the Orbitrek Elite at all times. DO NOT leave
unattended children in the same room with the machine.
ASSEMBLY INSTRUCTIONS
BEFORE you begin:
1.
Locate a comfortable work site. Assemble your OrbiTrek Elite in an open space with adequate
ventilation and lighting. Because the OrbiTrek Elite is portable, to some extent, you need not
assemble it exactly where it is to be used. For your convenience, however, you should avoid
hauling the machine across excessive distances, through narrow passage ways or over staircases
once its assembly is complete.
2.
It’s a good idea to flatten out the shipping carton, and use it as a work surface when you
assemble the OrbiTrek Elite. Keep a few paper towels handy since some of the components
are lightly pre-greased.
3. Handicapped or disabled persons should not use the Orbitrek Elite without the presence
of a qualified health professional of a qualified health professional or physician.
4. If the user experiences dizziness, nausea, chest pain, or any other abnormal symptoms,
STOP the workout at once. CONSULT A PHYSICIAN IMMEDIATELY.
5. Before beginning training, remove all within a radius of 2 meters from the machine.
DO NOT place any sharp objects around the Orbitrek Elite.
6. Position the Orbitrek Elite on a clear, level surface away from water and moisture.
Place mat under the unit to help keep the machine stable and to protect flooring.
7. Use the Orbitrek Elite only for its intended use as described in this manual.
DO NOT use any other accessories not recommended by the manufacturer.
8. Assemble the machine exactly as the descriptions in the instruction manual.
9. Check all bolts and other connections before using the machine for the first time and
ensure that the trainer is in the safe condition.
10. Hold a routine inspection of the equipment.Pay special attention to components which
are the most susceptible to wear off, i.e.connecting points and wheels. The defective
components should be replaced immediately. The safety level of this equipment can only
be maintained by doing so. Please don't use the Orbitrek Elite until it is repaired well.
11. NEVER operate the Orbitrek Elite if it is not functioning properly.
Notice:
Find your tools. You will need the following tools to assemble the Orbitrek Elite.
Ruler with both metric and English measurements
Allen wrench (6# and 8#)
Spanner
Before assembling please check whether all needed parts are available (at the above of this instruction
sheet you will you will find an exploded drawing with all single parts (marked with numbers) which this
item consist of.
Identify your hardware:
Organize your bolts and nuts before assembly. Nuts are identified by the diameter of the cavities.
For more information, refer to exploded view diagram and parts list on pages 8-10 of this manual.
12. This machine can be used for only one person’s training at a time.
13. Do not use abrasive cleaning articles to clean the machine. Remove drops of sweat
from the machine immediately after finishing training.
14. Always wear appropriate workout clothing when exercising. Running or aerobic shoes
are also required.
15. Before exercising, always do stretching first.
16. The power of the machine increases with increasing the speed, and the reverse.
The machine is equipped with adjustable knob, which can adjust the resistance.
WARNING: BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM, CONSULT YOUR PHYSICIAN
FIRST. THIS IS ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE AGE OF 35 OR PERSONS WITH
PRE-EXISTING HEALTH PROBLEMS. READ ALL INSTRUCTIONS BEFORE USING THE ORBITREK ELITE.
THANE ASSUMES NO RESPONSIBILITY FOR PERSONAL INJURY OR PROPERTY DAMAGE SUSTAINED
BY OR THROUGH THE USE OF THIS PRODUCT.
SAVE THESE INSTRUCTIONS
2
NO.1 LEFT HINGE BOLT
NO.11 ARC WASHER
NO.20 BOLT (M8*45)
NO.34 LOCKING
KNOB
NO.42 RIGHT HINGE BOLT
NO.6 SPRING
WASHER (1/2”)
NO.7 LEFT LOCK NUT (1/2”)
NO.12 DOMED NUT (M8)
NO.31 HINGE
SCREW
(3/8”*20)
NO.95
PLASTIC
KNOB NUT
ALLEN WRENCH 8#
NO.13 NUT (M8)
NO.32 SPRING
WASHER (*10)
NO.14 FLAT WASHER
NO. 33 D SHAPER
WASHER
NO.38 SPINDLE BAR
ALLEN WRENCH 6#
3
NO.9 CARRIAGE BOLT (M8*60)
NO.93 ARC WASHER
(dl=16 D=26 s=0.3)
NO.89 RIGHT LOCK NUT (1/2”)
SPANNER
Owner’s Manual
Owner’s Manual
Step 1: Attaching front and rear stabilizers
Step 2: Attaching the Spindle Bar
Attach the Front Stabilizer (No.
23) and the Rear Stabilizer (No.
10) to the main frame using:
Insert the Spindle Bar (No. 38) through the Right Connecting Tube (No. 55) into the main frame,
into Left Connecting Tube (No. 24). Put a D Shaper Washer (No. 33) and a Spring Washer (No. 32)
on either side of the Spindle Bar and tighten both ends using the Hinge Screws (No. 31).
4 – Carriage Bolt (No. 9)
4 – Arc Washers (No. 11)
4 – Domed Nuts (No. 12)
Fig. 1
23
9
11
Place the Front Stabilizer (No.
23) against the main frame and
be sure the holes line up. Take
two of the Carriage Bolts (No. 9)
and pass them through the tube
supports located on the unit.
Slip the two Arc Washers (No. 11)
over the threaded portions of the
carriage bolts. Place the two
Domed Nuts (No. 12) over the
Arc Washers (No. 11) and firmly
tighten down the Domed Nuts
(No. 12) using the wrench provided.
2 – “D” Shaped Washers (No. 33)
2 – Spring Washers (No. 32)
2 – Hinge Screws (No. 31)
12
11
12
36
12
11
10
9
Notice: The Front Stabilizer (No. 23) has wheels for moving your Orbitrek Elite.
Follow the same procedure for attaching rear stabilizer.
Insert the Right Hinge Bolt
(No. 42) with the Arc Washer
(No. 93) through the Pedal Post
(No. 19 for the right side).
Put Spring Washer (No. 6) on
the bolt, then pass the Right
Hinge Bolt (No. 42) through
the Crank (No. 91) and secure
the bolt with the Right Lock
Nut (No. 89).
1 – Right Hinge Bolt (No. 42)
1 – Left Hinge Bolt (No. 1)
2 – Arc Washer (No. 93)
2 – Spring Washer (No. 6)
1 – Right Lock Nut (No. 89)
1 – Left Lock Nut (No. 7)
33
32
31
38
36
32
19
91
33
55
31
42
19
24
5
6
93
89
83
Fig. 2
7
1
93
6
5
#1: LEFT #42: RIGHT
Repeat this procedure for the
left side.
CORRECT
INCORRECT
ATTENTION:
INCORRECT
The Right and Left Hinge Bolt (No. 42 & No. 1) must fully penetrate the nylon ring inside the
Connecting Tube (No. 5) and the Right and Left Crank (No. 91 & No. 83). This will ensure the stability
and durability of you Orbitrek Elite.
In order to install hinge bolt properly, keep it perfectly straight as the bolt goes through the pedal
tubing and the crankshaft. If the hinge bolt is connected to the crankshaft at an angle, damage to
both the hinge and the crankshaft may occur.
4
5
Owner’s Manual
Owner’s Manual
Step 3: Tightening the Lock Nuts and Attaching the Pedals
Step 5: Connecting the sensor
Tighten the both sides of Lock Nuts
(No. 3) before assemblying the pedals.
Attach the Right Pedal (No. 26) and Left
Pedal (No. 27) to their respective Pedal
Tube (No. 19) using:
26
36
Connect the sensor B1 & B2 as shown in Fig. 5, then install the
computer (No. 37) into the support tube of the main frame
(No. 36).
Fig. 5
Assembly is complete.
19
20
19
27
4 – Hex Head Bolt (No. 20)
4 – Lock Nut (No. 13)
4 – Flat Washer (No. 14)
Fig. 3
20
BATTERY
14
13
37
Line up the holes in the pedal with the
holes on the pedal tube. Insert the Hex
Head Bolt (No. 20) through the holes.
Slide the Flat Washer (No. 14) and the
Lock Nut (No. 13) over the Hex Head
Bolt (No. 20) and tighten with the
wrench.
13
14
SPANNER
3
To remove the computer,
pull the top, slide the computer
downwards and then pull from
tube bracket.
Battery assembly:
Open the upper cover of the
computer, then install the
battery into the battery
compartment.
36
Step 4: Attaching the Handlebars
Fig. 4
DUAL ACTION
22
40
95
34
24
95
ATTACH HERE
FOR FIXED MODE
34
55
36
You can easily switch your Right and Left Handlebars (No. 22
& No. 40) between the dual-action mode and the fixed mode
during the fixed mode during your workout.
DUAL ACTION MODE
To allow the handlebars to move along with the pedals, attach
them to the coupler bars. Select a height setting that is
comfortable to the user and make sure both handlebars are
set at the same height. Lock each handlebar in place with lock
knob (No.34) and plastic knob nut (No.95). See Fig 4.
FIXED MODE
To keep the handlebars stationary while you workout, attach
them to the tubing on the main frame between he coupler
bars. As with the dual-action mode. Set both handlebars at
the same comfortable height and secure them with the lock
knob (No. 34).
Insert the computer
into the tube bracket.
Tension adjustment
The assembly of your Orbitrek Elite is now complete. As you try your exercises for the first time, you
should adjust the tension to the correct level before you begin your full workout. Turning the adjustment
knob allows you to change the tension level and vary the intensity of your workout as you exercise.
To increase tension turn the tension knob to the right and top decrease tension turn the tension knob
to the left.
Reversible movement
Remember, your Orbitrek Elite has REVERSIBLE movement!
Forward pedaling exercises your quadriceps (front thigh muscles), while backward pedaling targets your
hamstrings (back thigh muscles). Take advantage of these facts to make your workout less fatiguing and
more fun.
Note: Orbitrek Elite has two moveable wheels on the front stabilizer, which are easy for you to move your
training bike and the end cap on the rear stabilizer can adjust the parallelism.
6
CAUTION: MAKE SURE YOU HAVE TIGHTEN ALL THE BOLTS AND NUTS WELL BEFORE
BEGINNIG YOUR WORKOUT.
7
Owner’s Manual
Owner’s Manual
EXPLODED VIEW & PARTS LIST
8
NO.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
NAME
LEFT HINGE BOLT
BUSHING I
LOCK NUT
STEEL BUSHING
CONNECTING TUBE
SPRING WASHER
LEFT LOCK NUT
ADJUSTABLE END CAP
CARRIAGE BOLT
REAR STABILIZER
ARC WASHER
DOMED NUT
LOCK NUT
FLAT WASHER
HEX HEAD BOLT
SCREW
LEFT HANDLEBAR COVER (L)
BUSHING 2
PEDAL TUBE
HEX HEAD BOLT
LEFT HANDLEBAR COVER (R)
RIGHT HANDLEBAR
FRONT STABILIZER
LEFT CONNECTING TUBE
FRONT END CAP
RIGHT PEDAL
LEFT PEDAL
HEX HEAD BOLT
WHEEL
LOCK NUT
HINGE SCREW
SPRING WASHER
D SHAPER WASHER
LOCKING KNOB
PLASTIC SLEEVE
MAIN FRAME
COMPUTER
SPINDLE BAR
FOAM GRIP
LEFT HANDLEBAR
HANDLEBAR END CAP
RIGHT HINGE BOLT
RIGHT HANDLEBAR COVER (L)
RIGHT HANDLEBAR COVER (R)
PLASTIC SLEEVE
END CAP
FIXING WASHER (L)
WASHER
COLLAR BALL
COLLAR HOUSING
FIXING WASHER <R>
WASHER
CRANK SHAFT
CHAIN WHEEL
RIGHT CONNECTIING TUBE
FLAT WASHER
LEFT CHAIN COVER
FIXING NUT
NUT
QUANTITY
1
10
4
4
2
2
1
2
4
1
4
4
4
4
4
2
1
4
2
4
1
1
1
1
2
1
1
2
2
3
2
2
2
2
2
1
1
1
2
1
2
1
1
1
2
2
1
1
2
2
1
1
1
1
1
3
1
2
2
9
SPEC
1/2"
28* 16*16
M10
28* 14*10
1/2"
1/2"
M8X60
50*1.5
M8
M8
Ø8
M10X55
ST4.2X19
28* 10*10
M8X45
50*1.5
2
10
M6X48
23* 6.2*32
M6
3/8"*20
10
33* 23*310
25.4*2
1/2"
30*30*1.5
40*2.8
17*202
d=3.2,P=6.35
Ø5
M10*1.0
M6
Owner’s Manual
Owner’s Manual
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
FIXING BOLT
TENSION KNOB
NUT
FLYWHEEL
FLYWHEEL SHAFT
LITTLE CHAIN WHEEL
RIGHT CHAIN COVER
NUT
SPRING
DOMED NUT
END CAP
WOOLLY BLOCK
HEX HEAD BOLT
PLASTIC FRAME
RUBBER
LOCK NUT
SPRING COVER
LEFT LITTLE COVER
SCREW
RUBBER COVER
END CAP
FIXING NUT
FIXING TUBE II
LEFT CRANK
CHAIN
SENSOR
FIXING TUBE I
BEARING
ADJUSTABLE NUT
RIGHT LOCK NUT
SPRING WASHER
RIGHT CRANK
NUT
ARC WASHER
FLAT WASHER
PLASTIC KNOB NUT
2
1
2
1
1
1
1
1
1
1
2
1
1
1
1
1
1
1
13
1
2
2
1
1
1
1
1
3
1
1
2
1
1
2
4
2
EXERCISE COMPUTER
M6*55
M10*1
SPECIFICATIONS:
7/8"
TIME (TMR)……………......00:00-99:59
M6
SPEED (SPD)...0.0-99.9KM/HorML/H
M5X30
DISTANCE (DST)……….0.00-999.9KM
CALORIES (CAL)…………….……0-9999KCAL
M5
ST4. 2*12
32*10
M10*1.25
13.6* 10.3*25.5
13.6* 10.3*10.5
6000ZZ
14*35
1/2"
6
M12*1.25
d1=16 D=26 S=0.3
10
M8
BATTERY DISPOSAL:
OPERATION PROCEDURES:
1. AUTO ON/OFF:
The system turns on when any key is pressed or when it receives an input from the speed sensor.
The processor turns off automatically when the speed sensor has no signal input or no key is
pressed for approximately 4 minutes.
2. RESET:
The unit can be reset by changing the batteries or pressing the MODE key for 3 seconds.
3. HOW TO PRESET TIME, DISTANCE & CALORIES:
To choose the SCAN or LOCK if you do not want the scan mode, press the MODE key when the
pointer on the function you want which begins blinking.
4. FUNCTIONS:
TIME:
The time of exercise will be displayed by pressing MODE key until brand TMR appears.
SPEED:
Current speed will be shown buy pressing MODE key until brand SPD appears.
DISTANCE: The distance of each workout will be displayed by pressing MODE key until brand
DST appears.
CALORIES: The calories burned will be displayed by pressing MODE key until brand CAL appears.
SCAN:
Automatic display of the following functions in the order shown:
TIME-SPEED-DISTANCE-CALORIES
Batteries should not be considered as regular garbage. As consumer you are
obliged to return finished batteries. The finished batteries can be returned to
a collection base at your residential area or at places where batteries can be bought.
WE RECOMMEND THE USE OF ALCALI-MANGAN BATTERIES.
You will find these symbols on batteries,
which contain harmful substances:
Pb = Battery contains lead
Cd = Battery contains cadmium
Hg = Battery contains mercury
KEY FUNCTION:
MODE: This key lets you to select and lock on to a particular function you want.
BATTERY:
This monitor uses one battery. If improper display on monitor,
Please reinstall the batteries to have a good result.
Pb
10
Cd
Hg
11
Owner’s Manual
Owner’s Manual
Using your Orbitrek Elite will provide you with several benefits. It will improve your physical fitness,
tone your muscles and in conjunction with a calorie controlled diet, help you lose weight.
This is the stage where you put the effort in. After regular use, the muscles in your legs will become
more flexible. Work at your own pace and be sure to maintain a steady tempo throughout. The rate of
work should be sufficient to raise your heartbeat into the target zone shown on the graph below.
1. The Warm-Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds. Do not force or jerk your muscles
into a stretch. If it hurts, STOP.
INNER THIGH
STRETCHES
FORWARD
BENDS
CALF/ACHILLES
STRETCHES
OUTER THIGH STRETCHES
SIDE BENDS
This stage should last for a minimum of 12 minutes
though most people start at about 15-20 minutes.
2. The Exercise Phase
3. The Cool-Down Phase
Start Position
Stand on the left side of the bike, grasp the handlebars (under the
handlebar end caps about 100mm), then stride your left leg, place your
left foot on the left pedal, then stride your right leg, place your right foot on
the right pedal, adjust your hands and stand pose to a comfortable position.
This stage lets your cardio vascular system and muscles wind down. This is a repeat of the warm up
phase. First, reduce your tempo and continue at this slower pace for approximately 5 mintues before
you get off your Exercise Bike. The stretching exercises should now be repeated, again remembering
not to force or jerk your muscles into the stretch.
As you get fitter, you may need to train longer and harder. It is advisable to train at least three times
a week, and if possible to space your workouts evenly throughout the week.
MUSCLE TONING
Moving Position
Grasp the handlebars, then switch the handlebars to and
fro in tandem to move along with the pedals, do elliptical
cycle movement. Your Orbitrek Elite has reversable
movement. Forward pedalling emphasizes your
quadriceps muscle (front thighs), while backwards
pedalling emphasizes your hamstrings (back thighs).
Remember, if you want to change your movement
direction, stop movement first.
12
To tone muscle while on your RACING BIKE you will need to have the resistance set quite high.
This will put more strain on your leg muscles and may mean you cannot train for as long as you would
like. If you are also trying to improve your fitness you may need to alter your training program.
You should train as normal during the warm up and cool down phases, but towards the end of the
exercise phase you should increase the resistance making your legs work harder. You will have to
reduce your speed to keep your heart rate in the target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work, the more
calories you will burn. This is effectively the same as if you were training to improve your fitness, the
difference being the goal.
13
Elite12dayslimdown.qxd
11/1/06
1:26 PM
Page 1
Elite 12-Day
Slimdown
Thane Fitness® is a division of Thane International, Inc.
Copyright ©2002 by Thane International, Inc. All rights reserved.
(8/04)
11/1/06
1:26 PM
Page 3
Elite 12-Day Slimdown
Elite 12-Day
Slimdown
• Upon rising in the morning drink 16 oz. of water with squeezed lemon.
• 2 hours after breakfast and lunch drink 24 oz. of water.
• 2 hours after dinner drink 8 oz. of water or herbal tea.
(Limit fluids to 6-8 oz. with meals)
2
11/1/06
1:26 PM
Page 5
DAY 1
DAY 2
DAY 3
DAY 4
BREAKFAST
BREAKFAST
BREAKFAST
BREAKFAST
(1600 calories / 38 gr. fat)
✓ 1 whole banana
✓ 1 cup oatmeal with 1 tbs. honey
✓ j cup calcium-fortified
orange juice
✓ 2 slices whole-wheat toast or 1
bagel with 2 tbs. jam
SNACK
✓ 1 cup nonfat yogurt
SNACK
LUNCH
✓ 2 apples
✓ 1 cup vegetable soup
✓ 1 whole-wheat bagel with
2 oz. cheese
✓ 1 raw carrot, cut into sticks
✓ k red pepper cut into strips
LUNCH
✓ Tuna Sandwich:
• 2 slices 7-grain bread with
• j cup water-packed tuna
(rinsed well)
• 1 tbs. reduced-calorie
mayonnaise and
chopped celery, lettuce and
tomato slices
✓ j red pepper cut in strips
SNACK
✓ 1 apple
✓ 1 pear
DINNER
✓ 4 oz. broiled fish with lemon
✓ l cup broccoli or Brussels
sprouts, steamed
✓ 2 cups Romaine salad with 1
tomato, sliced, 2 tbs. dressing
SNACK
✓ 1 orange and l cup
pineapple chunks
DINNER
✓ 4 oz. skinless chicken
breast, grilled
✓ 1 small baked potato with
1 tbs. butter
✓ j cup carrots, steamed
✓ j cup green beans or
broccoli, steamed
✓ 1 cup green salad with 1 tomato
✓ 2 tbs. dressing
✓ add shredded red cabbage,
carrots, and chopped cucumber
3
(1650 calories / 50.3 gr. fat)
✓ j grapefruit
✓ 1 cup low fat cottage cheese
✓ j banana
✓ 1 cup bran flakes
✓ 1 cup low fat milk or
milk alternative
SNACK
✓ 1 handful almonds
SNACK
LUNCH
✓ 1 apple
✓ 1 pear
✓ 1 grilled chicken breast
✓ j cup brown basmati rice
✓ 1 large romaine salad with
shredded red cabbage, carrots,
and tomatoes
• 2 tbs. low fat dressing
✓ j cup steamed veggies,
your choice
LUNCH
✓ Sandwich:
• 2 slices 7-grain bread
• 3 oz. turkey or
chicken breast
• 2 tbs. mayonnaise
• lettuce, tomato slices
✓ 1 med. cucumber sliced
✓ 1 carrot cut into strips
SNACK
✓ 1 j cup strawberries
DINNER
SNACK
✓ 1 j cups spaghetti or
other pasta:
• 3 oz. 90% lean ground
beef, cooked and drained
• j cup spaghetti sauce
✓ 2 tbs. parmesan cheese
✓ sautéed mushrooms, onions,
and l cup zucchini
✓ j cup spinach, steamed or 1
small Caesar salad
DINNER
✓ 4 oz. lean beef tenderloin
✓ j cup brown basmati rice,
cooked in water or broth
✓ l cup zucchini, steamed
✓ l cup yellow
squash, steamed
✓ 1 spinach salad with
• 1 small tomato
• 2 tbs. dressing
4
11/1/06
1:26 PM
Page 7
DAY 5
DAY 6
BREAKFAST
BREAKFAST
✓ 1 apple
✓ 1 cup low fat cottage cheese
mixed with j banana and
j cup blueberries
SNACK
SNACK
✓ 1 peach
✓ j cup blueberries
✓ 1 handful of almonds
LUNCH
LUNCH
✓ Pita Sandwich:
• 1 pita pocket
• 3 oz. turkey
✓ l cup raw cauliflower
✓ j cup V-8 or tomato juice
✓ Turkey Salad:
• 4 oz. deli turkey cut
into strips
• 2 cups mixed green
salad with
• l cup raw broccoli
and cauliflower
• 1 tomato, sliced
• k cup chopped onion
• 2-3 tbs. low fat dressing
SNACK
✓ 1 cup low fat yogurt
DINNER
SNACK
✓ 6 oz. baked seafood
✓ 2 cups broccoli, carrots, or
other veggies
• Stir-fried with 1 tbs. olive
oil until just tender
✓ Mixed green salad with
• 1 tbs. Italian dressing
✓ 2 cups watermelon
DINNER
✓ 2 slices of a medium
cheese pizza
✓ 1 j cups cucumber, onion and
tomato slices with
5
DAY 7
DAY 8
BREAKFAST
BREAKFAST
✓ 1 or 2 scrambled eggs
✓ 1 slice toasted 7-grain bread
✓ j cup calcium-fortified
orange juice
✓ 2 slices 7-grain bread toasted
with 1 tbs. butter each
SNACK
SNACK
✓ 1 cup fresh strawberries
✓ 1 peach
✓ 1 apple
✓ j cup low fat cottage cheese
LUNCH
LUNCH
✓ 4 oz. roasted, skinless
chicken breast
✓ l cup coleslaw
• combine shredded carrot,
j cup red cabbage,
• j cup green cabbage,
1 tbs. mayonnaise,
• 1 tbs. plain yogurt, k tbs.
dill, and j tbs. salt
✓ Sandwich:
• 2 oz. turkey or
chicken breast
✓ l cup coleslaw
SNACK
SNACK
✓ 1 j cups grapes
✓ 1 cup yogurt
✓ l cup fresh pineapple chunks
DINNER
✓ 6 oz. baked seafood
✓ 2 cups broccoli, carrots, or
other veggies
• Stir-fried with 1 tbs.
olive oil
✓ Mixed green salad with 1 tbs.
Italian dressing
DINNER
✓ Taco Salad:
• 3 oz. ground turkey breast
or ground beef, cooked
• k cup pinto or
kidney beans
• 1 oz. grated cheese, 3 tbs.
picante sauce
• 1 tomato, sliced,
1 cup lettuce
• 1 cup raw (or quickly
steamed) veggies (green
pepper, carrots,
red onions, mushrooms
6
11/1/06
1:26 PM
Page 9
DAY 9
DAY 10
(1750calories / 42 gr. fat)
BREAKFAST
BREAKFAST
✓ 1 banana
✓ j cup low fat milk or milk
alternative
✓ 1 apple, sliced
✓ 1 whole-wheat English muffin
with 2 tbs. honey
SNACK
SNACK
✓ 1 handful almonds
LUNCH
✓ 1 j cups fresh strawberries
LUNCH
✓ 1 cup vegetable soup
✓ 1 whole-wheat bagel with
2 oz. cheese
✓ 1 raw carrot cut into sticks
✓ Tuna Sandwich:
• j cup water-packed tuna
mayonnaise and chopped
celery, onion, lettuce and
tomato slices
✓ l cup broccoli
✓ 1 carrot cut into strips
SNACK
✓ 2 cups melon of choice
DINNER
✓ 4 oz. lean beef tenderloin
✓ l cup zucchini, steamed
✓ l cup yellow squash, steamed
✓ 1 lg. spinach salad with
• 1 small tomato, shredded
cabbage, carrots, beets, and
cucumber and 2 tbs. Dressing
SNACK
DINNER
✓ 1 j cups spaghetti or other
pasta:
• 3 oz. 90% lean ground beef,
cooked and drained
• j cup spaghetti sauce
• 2 tbs. Parmesan cheese
• sautéed mushrooms, onion,
and l cup zucchini
✓ j cup spinach, steamed
✓ 1 small green salad
DAY 11
DAY 12
BREAKFAST
BREAKFAST
✓ j grapefruit
✓ 1 whole-wheat bagel
✓ j cup calcium fortified
orange juice
✓ 1 or 2 scrambled eggs
✓ 1 slice 7-grain bread toast
SNACK
✓ 1 apple
✓ 2 oz. almonds
SNACK
LUNCH
✓ 1 fresh peach
✓ 1 pear
✓ 1 small baked potato
topped with
• j cup low-fat
cottage cheese
✓ 1 large romaine salad with
• 2 tbs. dressing
✓ 1 cup steamed veggies,
your choice
LUNCH
✓ Turkey Salad:
• 2 cups mixed green
salad with
• l cup raw broccoli
and cauliflower
• 4 oz. turkey, sliced, 2 oz.
ham, sliced
• k cup onion, chopped
SNACK
✓ 1 apple
✓ 1 pear
SNACK
DINNER
DINNER
✓ 4 oz. broiled fish with lemon
✓ l cup broccoli or brussel
sprouts, steamed
✓ 1 j cups green salad with
cucumber, 1 small sliced tomato
✓ 2 tbs. dressing
7
✓ 4 oz. skinless chicken
breast, grilled
✓ j cup carrots, steamed
✓ j cup green beans or
broccoli, steamed
✓ 1 small baked sweet potato
✓ 1 sliced tomato, 1 tbs. dressing
8
Orbitrek Elite
6 weeks
“TO A NEW YOU”
Food Guide
Thane Fitness® is a division of Thane International, Inc.
Copyright ©2002 by Thane International, Inc. All rights reserved.
(8/04)
6 Weeks “To a New You” Food Guide
Orbitrek Elite
6 weeks
“TO A NEW YOU”
Food Guide
• Upon rising in the morning drink 16 oz. of water with squeezed lemon.
• 2 hours after breakfast and lunch drink 24 oz. of water.
• 2 hours after dinner drink 8 oz. of water or herbal tea.
(Limit fluids to 6-8 oz. with meals)
2
WEEK 1
Day 1
Day 2
• 1/2 cup calcium-fortified
orange juice
• 2 slices whole-wheat toast
or 1 bagel with 2 tbs. jam
• 1 whole banana
• 1 cup oatmeal with 1 tbs.
honey
• 2 apples
• 1 cup nonfat yogurt
• 1 handful almonds
Sandwich
• 3 oz. turkey or chicken breast
• 1 med. cucumber sliced
• 1 carrot cut into strips
Grilled Chicken
• 1 grilled chicken breast
• 1/2 cup brown basmati rice
• 1 large romaine salad with
and tomatoes
• 2 tbs. low fat dressing
• 1/2 cup steamed veggies,
your choice
• 1 1/2 cup strawberries
• 4 oz. broiled fish with lemon
• 3/4 cup broccoli or Brussels
sprouts, steamed
• 2 cups Romaine salad with
1 tomato, sliced,
2 tbs. dressing
• 4 oz. lean beef tenderloin
• 1/2 cup brown basmati rice,
cooked in water or broth
• 3/4 cup zucchini, steamed
• 3/4 cup yellow squash,
steamed
• 1 spinach salad with
1 small tomato
2 tbs. dressing
• 1 1/2 cups spaghetti or
other pasta:
• 3 oz. 90% lean ground
beef, cooked and drained
• 1/2 cup spaghetti sauce
• 2 tbs. parmesan cheese
• sautéed mushrooms, onions,
and 3/4 cup zucchini
• 1/2 cup spinach, steamed or
1 small Caesar salad
• 1 ora n ge
• 1 peach or other small fruit
• 1 ora n ge
• 1 cup vegetable soup
• 1 whole-wheat bagel with 2
oz. cheese
• 1 raw carrot, cut into sticks
• 1/4 red pepper cut into strips
• 1 orange and 3/4 cup
pineapple chunks
• 1 apple
• 1 pear
• 1 low fat yogurt (60 cals or
less)
• 10 peanuts
3
• 1/2 grapefruit
• 1 cup low fat cottage cheese
• 1/2 banana
• 1 cup bran flakes
• 1 cup low fat milk or milk
alternative
• 1 apple
• 1 pear
Tuna Sandwich
• 1/2 cup water-packed tuna
(rinsed well)
celery, lettuce and tomato slices
• 1/2 red pepper cut in strips
• 4 oz. skinless chicken breast,
grilled
• 1 small baked potato with
1 tbs. butter
• 1/2 cup carrots, steamed
• 1/2 cup green beans or
broccoli, steamed
• 1 cup green salad with
1 tomato
• 2 tbs. dressing
• add shredded red cabbage,
carrots, and chopped cucumber
Day 4
Day 3
4
WEEK 1
Day 5
Day 6
Day 7
• 1 apple
honey
• 1 cup low fat cottage cheese
mixed with 1/2 banana and
1/2 cup blueberries
• 1/2 cup V-8 or tomato juice
• 1 or 2 scrambled eggs
• 1 slice toasted 7-grain bread
• 1 peach
• 1/2 cup blueberries
• 1 handful of almonds
• 1 cup fresh strawberries
• 1 peach
Pita Sandwich
• 1 pita pocket
• 3 oz. turkey
• 3/4 cup raw cauliflower
Turkey Salad:
• 4 oz. deli turkey cut
into strips
• 2 cups mixed green salad with
• 3/4 cup raw broccoli and
cauliflower
• 1/4 cup chopped onion
Chicken Breast
• 4 oz. roasted, skinless
chicken breast
• 3/4 cup coleslaw
1/2 cup red cabbage,
• 1/2 cup green cabbage,
• 1 tbs. mayonnaise,
• 1 tbs. plain yogurt, 1/4 tbs.
dill, and 1/2 tbs. salt
• 1 cup low fat yogurt
• 2 cups watermelon
• 1 cup yogurt
• 3/4 cup fresh pineapple
chunks
Baked Seafood
• 6 oz. baked seafood
• 2 cups broccoli, carrots, or
other veggies
• Stir-fried with 1 tbs. olive
oil until just tender
• Mixed green salad with
• 2 slices of a medium
cheese pizza
• 1 1/2 cups cucumber, onion
and tomato slices with
less)
• 10 almonds
5
• 1 low fat ch o c o l a te pudding
Taco Salad
• 1/4 cup pinto or kidney beans
picante sauce
1 cup lettuce
pepper, carrots, red onions,
mushrooms
• 1 plum or other small fruit
6
WEEK 2
Day 1
Day 2
orange juice
• 2 slices 7-grain bread toasted
• 1 apple
• 1/2 cup low fat cottage
cheese
Sandwich
• 1 banana
honey
• 1/2 cup low fat milk or milk
alternative
• 1 apple, sliced
• 1 whole-wheat English
muffin with 2 tbs. honey
• 1 1/2 cups fresh strawberries
• 1 handful almonds
Tuna Sandwich
• 1/2 cup water-packed tuna
celery, onion, lettuce and
tomato slices
• 3/4 cup broccoli
• 1 carrot cut into strips
Day 4
Day 3
• 1/2 grapefruit
• 1 whole-wheat bagel
• 1 apple
• 2 oz. almonds
• 1 small baked potato
topped with
• 1/2 cup low-fat cottage
cheese
• 1 large romaine salad with
• 2 tbs. dressing
• 1 cup steamed veggies,
your choice
• 1 cup vegetable soup
• 1 whole-wheat bagel with
2 oz. cheese
• 1 raw carrot cut into sticks
• 1 1/2 cups grapes
• 2 cups melon of choice
• 1 apple
• 1 pear
• 2 cups broccoli, carrots,
or other veggies
olive oil
1 tbs. Italian dressing
• 1 1/2 cups spaghetti or other
pasta:
• 3 oz. 90% lean ground beef,
cooked and drained
• 1/2 cup spaghetti sauce
• 2 tbs. Parmesan cheese
• sautéed mushrooms, onion,
and 3/4 cup zucchini
• 1/2 cup spinach, steamed
• 1 small green salad
• 4 oz. lean beef tenderloin
• 3/4 cup zucchini, steamed
• 3/4 cup yellow squash,
steamed
• 1 lg. spinach salad with
• 1 small tomato, shredded
cabbage, carrots, beets, and
cucumber and 2 tbs. Dressing
• 3/4 cup broccoli or Brussels
sprouts, steamed
• 1 1/2 cups green salad with
cucumber, 1 small sliced
tomato
• 2 tbs. dressing
• 1 ora n ge
• 1 pear or plum
less)
• 10 peanuts
7
8
WEEK 2
Day 5
Day 6
orange juice
• 1 slice 7-grain bread toast
orange juice
• 2 slices 7-grain bread toasted
• 1 fresh peach
• 1 pear
• 1 apple
• 1/2 cup low fat cottage
cheese
Turkey Salad:
• 2 cups mixed green salad with
• 3/4 cup raw broccoli and
cauliflower
• 4 oz. turkey sliced, 2 oz.
ham, sliced
• 1/4 cup chopped onion
Sandwich
• 1 1/2 cups grapes
• 4 oz. skinless chicken breast,
grilled
• 1/2 cup carrots, steamed
• 1/2 cup green beans or
broccoli, steamed
• 1 small baked sweet potato
• 1 sliced tomato, 1 tbs.
dressing
• 2 cups broccoli, carrots,
or other veggies
olive oil
1 tbs. Italian dressing
less)
• 10 peanuts
9
• 1 ora n ge
Day 7
• 1 slice toasted 7-grain bread
• 1 peach
Chicken Breast
• 4 oz. roasted, skinless
chicken breast
1/2 cup red cabbage,
• 1/2 cup green cabbage,
• 1 tbs. mayonnaise,
• 1 tbs. plain yogurt, 1/4 tbs.
dill, and 1/2 tbs. salt
• 1 cup yogurt
• 3/4 cup fresh pineapple
chunks
Taco Salad
• 1/4 cup pinto or kidney beans
picante sauce
1 cup lettuce
pepper, carrots, red onions,
mushrooms
10
WEEK 3
Day 1
Day 2
• 6 egg whites
• 1 slice whole wheat toast
(3 grams or more)
• 1 tsp light margarine
• 1 peach or plum
Burrito
• 1 whole wheat tortilla
• 1/2 cup black beans
• 1/2 cup fresh salsa
• 2 oz low fat cheese
• 1 cup cooked oatmeal
• 1/2 cup skim milk
• 2 TBS raisins
• 3/4 cup shredded wheat or
high fiber cereal (5 grams or
more)
• 6 egg whites
• 1 small apple
• 1 TBS all natural peanut
butter
• 2 oz low-fat cheese
or 2 string cheese
• 1 low fat yogurt (60 cals)
• 10 almonds
High-fiber Pasta
• 1 cup cooked whole
wheat pasta
• 2 TBS grated parmesan
cheese
• 1 cup cooked spinach
Chicken Kabob
Cut in pieces and put on
skewer:
• 4 oz chicken
• 1 small green pepper
• 5 cherry tomatoes
• 3 large mushrooms
Ham or Turkey Sandwich
• 1 whole wheat pita
• 3 oz lean ham or turkey
• 1 tsp Dijon mustard
• 5 leaves romaine
• 1 orange
• 1 small apple
butter
Baked Seafood
• 6 oz baked seafood
• 1 cup broccoli, carrots,
and other veggies
• stir fry with 1 TBS olive oil
• 1 cup salad
• 2 TBS light dressing
Chicken Kabob
skewer:
• 4 oz chicken
and onion
• 1 cup broccoli steamed
• 1 tomato sliced
Broiled Fish
• 4 oz fish (any kind) with
seasoning
(baseball size)
• 1 cup salad
• 2 TBS fat-free dressing
• 2 TBS low fat sour cream
• 15 gra p e s
• 1 ora n ge
• 1/2 cup 1% cottage cheese
• 10 almonds
• 1 banana (small)
Chicken Breast
• 4 oz skinless boneless
chicken breast baked with
seasoning
• 1 cup green beans with
olive oil spray
• 1 cup salad
less)
• 10 peanuts
11
Day 4
Day 3
12
WEEK 3
Day 6
Day 5
Day 7
• 2 TBS raisins
• 6 egg whites
• 3/4 cup shredded wheat
or high fiber cereal
• 1 orange
• 1 small apple
butter
or 2 string cheese
Burrito
• Tabasco to taste
High-fiber Pasta
• 1 cup cooked whole
wheat pasta
cheese
• 1 cup pineapple
• 10 almonds
• 1 orange
Chicken Breast
chicken breast with seasoning
baked
• 1 cup green beans with olive
oil spray
• 1 cup salad
Steak Kabob
skewer:
• 4 oz lean steak
and onion
• 1 tomato sliced
Broiled Fish
seasoning
(baseball size)
• 1 cup salad
less)
• 10 peanuts
• 1 peach or any small fruit
• 1 cup low fat yogurt (60 cals
or less)
13
Chicken Kabob
skewer:
• 4 oz chicken
14
WEEK 4
Day 1
Day 4
Day 2
Day 3
• 6 egg whites
• 2 TBS raisins
• 6 egg whites
• whole-wheat tortilla
• 4 egg whites scrambled
• 1/4 cup salsa
• 10 almonds
• 1 small apple
butter
• 10 strawberries
• 10 almonds
Chicken Pita Sandwich
• 4 oz chicken breast baked,
broiled, or grilled
• 1 whole-wheat pita
Turkey Sandwich
• 4 oz deli turkey
• lettuce and tomato
• 1 TBS fat-free mayo
• 2 slices whole wheat bread
• 1 small banana
• 1 apple
butter
Turkey Salad
• 2 cups mixed green salad
with
• 3/4 cup broccoli and
cauliflower
• 4 WASA crackers
Tuna Sandwich
• 1/2 cup water packed tuna
• 1 tsp reduced fat mayo with
chopped onion, relish and
mustard
• 1 tomato
• 1 apple
• 1 orange
Taco Salad
• 4 oz lean ground turkey
• 1/4 cup pinto beans
• 2 oz low fat grated cheese
• tomato and lettuce shredded
• 1 corn tortilla
Chicken Kabob
skewer:
• 5 oz chicken
1 small green pepper
(Grill or bake)
Taco Salad
• 1 corn tortilla
Broiled Fish
• 1 cup steamed broccoli or
brussel sprouts
• 1 cup green salad
• 1 low fat chocolate pudding
• 1 ora n ge
15
16
WEEK 4
Day 6
Day 5
Day 7
• 2 TBS raisins
• 6 egg whites
• 2 TBS raisins
• 1 small apple
butter
• 10 almonds
• 10 strawberries
broiled, or grilled
Tuna Sandwich
mustard
• 1 tomato
Turkey Salad
with
cauliflower
• 4 WASA crackers
• 1 small banana
• 1 orange
Chicken Kabob
skewer:
• 5 oz chicken
(Grill or bake)
Taco Salad
• 1 corn tortilla
Chicken Breast
• 5 oz chicken breast baked
or broiled
(baseball size)
• 1 cup broccoli
• 10 almonds
• 15 grapes
17
• 1 kiwi or small fruit
18
WEEK 5
Day 1
Day 4
Day 2
Day 3
• 6 egg whites
• 2 TBS raisins
• 6 egg whites
more)
• 1 small apple
butter
or 2 string cheese
• 10 almonds
Ham or Turkey Sandwich
• 1 whole wheat pita
• 3 oz lean ham or turkey
Burrito
High-fiber Pasta
• 1 cup cooked whole wheat
pasta
cheese
Chicken Kabob
skewer:
• 4 oz chicken
• 1 banana (small)
• 1 orange
• 1 small apple
butter
Chicken Breast
chicken breast with
seasoning- baked or broiled
oil spray
• 1 cup salad
Baked Seafood
• 1 cup broccoli, carrots, and
other veggies
• 1 cup salad
Chicken Kabob
skewer:
•4 oz chicken
• 1 small green pepper and
onion
• 1 tomato sliced
Broiled Fish
seasoning
(baseball size)
• 1 cup salad
less)
• 10 peanuts
• 1 ora n ge
• 1 pear or plum
19
20
WEEK 5
Day 6
Day 5
Day 7
more)
• 2 TBS raisins
• 6 egg whites
• 1 orange
• 1 small apple
butter
Burrito
• 2 oz lf cheese
• Tabasco to taste
High-fiber Pasta
• 1 cup cooked whole wheat
pasta
cheese
Chicken Kabob
skewer:
• 4 oz chicken
• 1 orange
Chicken Breast
chicken breast with
seasoning- baked or broiled
oil spray
• 1 cup salad
Broiled Fish
seasoning
(baseball size)
• 1 cup salad
Steak Kabob
skewer:
• 4 oz lean steak
• 1 small green pepper and
onion
• 1 tomato sliced
• 1 low fat yogurt (60 cals
or less)
• 10 peanuts
• 1 peach or any small fruit
• 1 cup low fat yogurt (60
cals or less)
21
• 2 oz low-fat cheese or 2
string cheese
22
WEEK 6
Day 1
Day 2
Day 3
Day 4
• 6 egg whites
• 2 TBS raisins
• 6 egg whites
• 1 whole-wheat tortilla
• 4 egg whites
• 1/4 cup salsa
• 10 almonds
• 1 small apple
butter
• 6 strawberries
• 10 almonds
Turkey Salad
with
cauliflower
• 4 WASA crackers
Tuna Sandwich
mustard
• 1 tomato
broiled, or grilled
Turkey Sandwich
• lettuce and tomato
• 1 TBS fat-free mayo
• 1 apple
• 1 orange
• 6 strawberries
• 2 TBS low-fat peanut butter
• 1 apple
Taco Salad
• 1 corn tortilla
Chicken Kabob
skewer:
• 5 oz chicken
(Grill or bake)
Baked Seafood
• 1 cup broccoli, carrots, and
other veggies
• 1 cup salad
Chicken Kabob
skewer:
• 5 oz chicken
(Grill or bake)
• 1 low fat chocolate pudding
• 1 low fat yo g u rt (60 cals)
• 2 cups watermelon or 1 slice
• 1 orange
23
24
WEEK 6
Day 6
Day 5
Day 7
• 2 TBS raisins
• 6 egg whites
• 2 TBS raisins
• 1 small apple
butter
• 10 almonds
• 6 strawberries
Tuna Sandwich
mustard
• 1 tomato
Turkey Salad
with
cauliflower
• 4 WASA crackers
• 1 apple
• 6 strawberries
• 1 orange
Broiled Fish
• 1 cup steamed broccoli or
brussel sprouts
• 1 cup green salad,
Taco Salad
• 1 corn tortilla
Chicken Breast
• 5 oz chicken breast baked
or broiled
(baseball size)
• 1 cup broccoli
• 10 almonds
• 15 grapes
broiled, or grilled
25
26
FOOD and HOW TO CONTROL IT
DOS
Nutritional
Guide
Any medical or health-related information contained in this book is not
intended as a substitute for consulting your physician. Any attempt to
diagnose or treat any illness or medical condition should come under the
s u p e rvision of a qualified physician familiar with your personal
medical history.
The information contained in this book, and the Weight Loss System
described herein, are intended for use by normally healthy individuals as
part of a general program of improvement of body appearance.
CHECK WITH YOUR PHYSICIAN BEFORE STA RTING ON THIS OR ANY
PROGRAM OF PHYSICAL CHANGE.
27
1) ALWAYS BALANCE WHAT YOU EAT -- so that your intake of complex
carbohydrates approximately matches your intake of protein. You may do this by
simply estimating the quantity of the foods you are eating. Example: if you have a dish
full of pasta in front of you (high carbs) then you need to balance it with what you
approximate to be an equal amount (by volume or better, by weight) of high protein
food.
COMPLEX CARBOHYDRATES:
PROTEIN:
• Brown rice
• Boneless skinless turkey breast
• Yams
• White meat chicken
• Grits
• Egg whites
• White potatoes
• Pork tenderloin
• Sweet potatoes
• Canned tuna packed in water
• Oatmeal
• Nonfat dairy products
• Oat bran
• Shrimp
• Corn
• Eye of round steak
• Whole grain breads
• Cod
• Whole grain pastas
• Flounder
• Shredded wheat
• Haddock
• Cream of rice cereal
• Scrod
• Black-eyed peas
• Halibut
• Lima beans
• Sirloin
• Black beans
• Canned white meat chicken in water
• White beans
• Fat free turkey or chicken breast deli slices
• Pinto beans
2) DRINK PLENTY OF WATER! Try to drink eight 8-ounce glasses of water or
more each day. It is usually best to use bottled spring or distilled water, since the
water in most areas today is heavily treated with chlorine and other unhealthful
chemicals.
3) Eat plenty of fibrous vegetables and leafy greens, they are the BEST possible
foods to eat! And remember not to ruin things for yourself by adding oily salad
dressings, mayonnaise, or sour cream!
4) Make a conscious effort to cut down on portion sizes. It’s amazing how, when
your plate is heaping with food, from edge-to-edge, you will probably eat until there
is not a speck left. Instead, only put half as much food on your plate as you normally
would. Take your time eating so that you are not the first one finished. If everyone is
28
still eating, the temptation to go back for seconds is too great even if you are satisfied.
Now, if you find that you are still truly hungry, by all means go back for seconds but
ask yourself if you’re still hungry or if you are getting seconds out of habit.
5) Avoid snacking unless it is a planned snack to count toward your servings.
FOOD PREPARATION
DON’TS
1) Don’t go on repeated diets, each of which usually sets you up to regain
everything you lose, and then some, just as soon as you “go off” your diet. Instead,
follow the simple guidelines below.
2) Reduce the fats and oils you eat. This is by far the most important rule to
remember, and it cannot be overemphasized. The words “added fats and oils” have
a very specific and special meaning here, referring to all those unnatural fats and
oils that humans manufacture, process, and add to the food they eat.
It is very important to reduce ALL added fats and oils, not just because they’ll
make you fat, but because they’ll also make you sick, linked as they are to such disorders as breast and colon cancers, heart disease, and other serious illnesses.
Cutting back on added fats and oils means reducing:
• Margarine,
• Mayonnaise,
• Olive oil,
• Butter,
• Oily salad dressings,
• Chips of all kinds (unless they’re baked),
• Fried foods,
• French fries,
• Cream cheese,
• Ice cream,
• Lard,
• and any other manufactured fat or oil.
If you don’t like salads without dressing — try lemon juice and a little olive oil.
It’s delicious! Or... try any of the oil-free salad dressings now widely available.
All the above-listed items are horrible for you. But the hydrogenated products
such as margarine, mayonnaise, and all heated fats and oils are the worst, as they
are high in trans fats, substances that form when fat or oil is heated or heavily
processed. Trans fats are directly implicated in the onset and/or exacerbation of
obesity, cardiovascular disease and cancer. Avoid these “foods” at all costs.
3) Avoid processed foods high in sugar and white flour. Check your labels and
do not eat anything that has too much of these items in the ingredient list, as they
too contribute to obesity and ill health.
29
This subject could fill a book all by itself. The essential point to remember is, once
again, to reduce added fats and oils! Do not fry with oil. Use non-stick pans and fry
with water or non-fat chicken broth. A little experimentation and you’ll see how easy
this is. Also remember that any menu that contains oil, butter or margarine can easily be made as well or nearly as well without those ingredients. You must experiment
to apply this concept to every one of your favorite recipes, but the reward for doing
so is very high. It will mean better and better health as well as greater and greater
success.
FOOD TIMING
The best way to arrange your food day is to spread out your daily intake into several meals, as opposed to eating, say, one large meal per day. Studies have shown that
when two comparable groups of people eat the same number of calories but on different schedules, the group that eats one large meal per day tends to gain weight and
feel worse, while the group that spreads its calories out during the day tends to feel
better and not gain weight.
The typical large dinner with which most people are familiar is problematic
because the natural daily rhythms of the body are such that evening is when it is
preparing for rest, not a large meal. More importantly, food eaten late in the day is
much more likely to be converted to stored body fat. So eat a light meal for dinner
— a piece of grilled chicken, brown rice, and vegetable - just watch the portion size.
Remember: food eaten this late will almost certainly be converted to body fat; and
body fat, once accumulated, comes off much slower, and with much greater difficulty, than it goes on - a fact with which many people are already familiar.
Always eat breakfast. A cup of cream of wheat, shredded wheat, oatmeal, or an egg
white omelet is a great way to start the day. It fuels the body and mind, giving you
that extra bit of energy necessary to meet today’s challenges. Whatever you do don’t
skip this most important meal.
In addition to breakfast, lunch, and dinner be sure to eat a small snack midmorning, and another between lunch and dinner.
WHEN TO EAT; WHEN TO STOP
Naturally thin people typically follow both of these two simple patterns:
1) Eat only when hungry; and
2) Stop eating when no longer hungry.
This is how primitive man ate, a good indication that it is the way nature intended. Most of us have been conditioned to eat when it’s time to eat: lunchtime, dinnertime, breakfast. But the truth is that it is far more natural to eat when you’re hungry.
30
That means truly hungry, not just craving food. As much as possible, try to follow this
simple but powerful principle of eating.
The second timing principle - to stop eating when you’re no longer hungry - is also
very powerful, but may contradict some childhood training. Remember the saying
“Eat! Children are starving somewhere...”
That may be true, but it is certainly no reason to stuff yourself. Childhood lessons
are not always good ones. The most natural time to stop eating is when you’re full,
which is, surprisingly, not what most of us do. This principle means that you should
stop even if 95% of the food is still left on your plate or if only 5% is left. It doesn’t
matter. The amount of food on the plate is of no importance; it is completely arbitrary
and irrelevant to your body’s needs. What is important is only how you feel. If you’re
satisfied... if the hunger is gone... STOP.
• Try to resist the temptation to order dessert. If you must do so, get one that is
as close to “real recognizable food” as you can get. A cup of fruit, or a fruit tart may
do. In any event, avoid the creamy cakes and pies.
• In general, do not be afraid to ask for what you want. If they say “no”, say “goodbye.” There are plenty of restaurants that will be only too happy to accommodate you,
so don’t put up with anything less than what you know is right for your body.
RESTAURANT EATING
This is a particularly troublesome area. Restaurants, for some unknown reason,
love oil and butter. Even simple salads are drowned in truly ridiculous amounts of oil.
Vegetables are cooked in butter and topped off with more butter before being brought
to the table.
Food freshness is also an area of concern. Fish, poultry and meat, in descending
order, are most likely to be problematic. Be careful. Ask plenty of questions, particularly about freshness. If there is any reason to believe your food is not fresh, order
something else, or leave.
When ordering in a restaurant follow these simple rules:
• Always ask how much oil or butter is in the dish(es) you wish to order.
• Insist that the dish(es) you want be made without oil, or butter or, at worst, a
very small amount.
• Refuse any offer of sprinkled cheese to go over your food.
• Order salads with vinegar dressing only, or lemon wedges that you can squeeze
onto the salad. If you must order dressing from the house, get one that separates, like
vinaigrette, so that you can pour off the oil that floats on top, using only the tasty part
below the oil. Or bring your own, healthful salad dressing.
• Never order anything that is deep fried! Remember to ask about this, because
there are many more foods that are deep fried than is obvious from most menus. For
example, Italian restaurants often deep fry their “eggplant parmigiana.”
• Avoid creamy foods. Many dishes that are normally prepared with cream are just
as tasty without it. Ask the kitchen to prepare it the way you want it.
• Order a salad first, the larger the better, and ask that it be brought out immediately. Avoid the oily/creamy dressings, and eat the salad as soon as it comes out.
• Say ‘no’ to the rolls and butter.
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DEVELOP A GAME PLAN FOR
BETTER HABITS
During the next few weeks you are going to try to become aware of any bad eating
habits and substitute them with good habits. Most of us are so busy or preoccupied
that we aren’t even aware of the things we can easily change which will go a long way
in helping us achieve long term weight loss.
Week 1 - I will eat regularly. Most people skip meals because they think this is the
way to lose weight. Actually the opposite happens. Instead of losing weight your body
goes into starvation mode and hangs onto every calorie, especially the fat grams,
because it doesn’t know when it will be nourished again. As a result you slow down
your metabolism. Then, of course, you become so hungry the tendency is eat the first
thing that is handy and to eat too much of it.
Benefit: By doing this you will help to speed up your metabolism, feel more
energetic, and reduce your appetite.
Week 2 - I will eat slowly and will allow at least 20 minutes for each meal or 10
minutes for snacks. Keep in mind that it takes the brain a good 20 minutes to sense
that your stomach is full. That’s why you often feel very full after eating a very large
meal quickly- the brain didn’t have ample time to sense that the stomach was full and
you ate beyond what your body needed.
Benefit: You will feel more satisfied with smaller food quantities and eat less than
those who eat fast.
Week 3 - I will not allow social situations to dictate what I eat or how much I eat.
Benefit - By taking back control of how you react in social circumstances you will
also be empowering yourself in other areas as well which will contribute to
better self-esteem.
Week 4 - Plan ahead. Try to start thinking of what you will be eating the next day
or even the next week. This way you will never be taken off guard. Actually plan the
next day’s meals.
Benefit: You are more likely to stay on your program and then turn it into a real
lifestyle change. Without a true lifestyle change it is very hard to maintain this
program for the rest of your life which is the real key to keeping your weight and
32
health where you want it.
Week 5 - Keep problem food out of the house. The old adage - out of sight out of
mind - is true. If you know you and ice cream are inseparable, simply do not have it
in the house. Have other treats that are healthier instead.
Benefit: When you do have the occasional ice cream you will enjoy it so much
more.
Week 6 - Do not let yourself be around people who will pull you down. You need
all the support you can get. Negative people or people who do not take what you are
doing seriously will hamper your results. If there are people in your life who are
sabotaging your efforts then you need to ask yourself if they are true friends. A true
friend will be supportive and stand by your efforts to succeed.
• Food timing: Do not skip breakfast; this can lead to hypoglycemia and severe
cravings sometime around mid-morning, which may, in turn, cause you to eat
cookies or doughnuts with coffee and sugar, which in turn can set you up for a
roller-coaster blood sugar ride for the rest of the day. Not a good idea.
• Avoid eating anytime within three hours of bedtime. Not eating near bedtime
can help lower your fat levels and can change your eating patterns so that you are
hungrier in the morning, leading you to indeed eat a small-to-moderate breakfast.
This in turn helps control your mid-morning cravings.
• When you need to snack between meals, eat some fresh vegetables, or fat-free
turkey deli slices, or a whole grain (not white flour) product, or some fruit.
• Meal size: A pattern of smaller, frequent meals throughout the day is more
conducive to craving control than a pattern of starvation or mild snacking during
most of the day combined with one large (often very large) daily meal. Studies have
also shown that spreading food intake throughout the day helps in the weight loss
effort, while concentrating calories all in one large meal sabotages it.
• Avoid overly salted foods, if they lead to sugar cravings or if you suffer from
kidney disease or high blood pressure.
• Eat slowly: This will help minimize the effect of cravings, because you will find
that you are satisfied sooner than you would be if you were wolfing your food down.
• Vary your diet: Boredom is what causes most people to abandon their weight
loss efforts. Imagine if you ate nothing but carrot sticks and celery or cabbage soup
for every meal. It wouldn’t be too long before you’d be driving into the first
McDonald’s or stopping at the first bakery you saw. There are plenty of great tasting
foods to give you all the variety you need for the rest of your life. Experiment with
herbs and spices and different cooking methods.
• Try the following trick: Carry with you a small pad of paper on which to write
down everything you decide to eat before you actually eat it. This will introduce an
important time delay during which you are writing down what you’re about to do.
There is a good chance you will often find yourself changing your mind.
CHEATING (Indulging)
Yes, you are going to slip once in a while. It’s OK as long as you don’t use it as an
excuse to revert to your old eating habits. Just get back on track with your next meal.
Don’t feel guilty, Just remind yourself how well you’ve been doing and give yourself a
pat on the back for coming so far. Learn to reject your old, bad ways — to renew your
dedication to yourself and to the new body and health you are determined to achieve.
HOW TO HELP PREVENT CRAVINGS
BREAK THE CYCLE!
• Food quality: This is the most important factor you can change in the area of
negative food cycles. Avoid all junk food. Avoid all foods that trigger cravings. Avoid
all added highly processed foods. Eat real, recognizable food.
• Avoid all added fats: Added fats and oils can (a) make you fatter faster than
anything else you can do or eat, (b) increase your risk of heart disease and cancer, and
(c) can cause you to crave sweets.
• Avoid sugar: Refined white sugar (table sugar) is damaging to your health in
many ways, and can (a) directly cause weight gain, and (b) cause cravings for fats that
will further cause weight gain.
• Drink plenty of water: This is an easy, healthful way to help avoid cravings.
Often, a perceived craving for food, particularly fatty food, may be satisfied with a cup
or two of water! Drinking plenty of water also helps to naturally control appetite
through a direct effect on the stomach. Always drink pure, fresh water; avoid tap
water laden with chlorine and other chemicals. Aim for at least 6-8 cups of water per
day.
• Try brushing your teeth instead of eating! Often, a craving for a particular food,
especially high-fat, high-sugar food, is caused by something no more complicated
than a bad taste in the mouth.
33
NUTRITIONAL SUPPLEMENTATION
It is often thought that a good, balanced diet should contain all the nutrients your
body needs. But in today’s world, with mass food production and soil depletion, it usually doesn’t. And besides, how many of us really eat a “good, balanced diet”? For these
reasons, and because optimal nutrition is especially important during a period of
active fat metabolism and breakdown, we recommend that a good multi-vitaminmineral be taken regularly.
34
GOOD JUDGMENT
In general, use your good judgment. Do not overdo anything. Keep all nutritional supplementation to levels consistent with what nature intended for the human
body. And look at the ingredient list of any packaged item you put in your mouth.
Look at the source. The maker of a food or food supplement should be a reputable
company, with qualified experts doing the formulations.
NOTES:
IF YOU ENCOUNTER PROBLEMS
Many people who experience this weight loss system meet with complete,
ecstatic success.
If you sense that your results should be different, remember that every human on
this planet is distinct from every other and you are likely to react differently from
anyone else to a given external stimulus. So if by some chance your rate of fat loss
seems too slow, note this important fact:
Everyone loses fat at his or her own individual pace.
Just continue following the system and working out and your goals WILL be
reached. You may simply be one of the few who are “slow reactors.” It may take a bit
longer, but you WILL get there!
Also, you will want to make sure you’re maximizing your success by following the
ENTIRE program outlined here. This is most important for anyone whose initial
results may be slower in coming than others.
35
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owner`s manual - Telemarketing Store

Transcription

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