Hi everyone, and welcome to the LAWL section of the 3FC community!

This is a friendly reminder to please read through some of the threads before posting a topic or question for discussion-because the LAWL is a busy little section, and most likely your question has already been answered if you take the time to read a bit.

This keeps the area easier to navigate with not having multiple threads on the same topic or question, and the older members don't have to constantly answer the same 3 or 4 questions over and over.

If you have any concerns or needs, feel free to let me know.

Welcome again,
Aphil
moderator

To search the LAWL forum for specific things, you can go to the main page for the lawl forum : http://www.3fatchicks.com/forum/forumdisplay.php?f=171 and look at the purple tab in the upper right quadrant of your monitor and click "search this forum." To search specific threads, you can go to that thread and click "search this thread." Enter your keywords and away you go. If you have problems this way, pop into the monthly thread and drop a line. Someone should have the info you need.

Thanks Dairy!

Couple more things:

COD=center of doom
TOM=time of month
TO=takeoff
POP=perfect on plan
DH=dear husband (can also be DF (fiance) and various other family members)

Common alternative/cheaper versions of LAWL products-

LA lites-Lunas, Pria Completes, Kashi Go Lean bars

Takeoff Juice--Knudsen's Morning Blend juice available in many health food sections of the grocery store-6oz or 8oz juice/4Xday (decide for yourself, different people do different things)

Slimdowns--slimfast high protein shakes (closest in carbs/protein)

One more thing: Please don't ask questions or introduce yourself in this thread-we are trying to keep it a "info only" thread so that it will be easy to find information. If you have questions-please post them in the monthly thread or start a new thread. Thanks!

Anything else folks can think of?

NSV=non-scale victory
WI=weigh in

Thanks Dairy and Juliemarie, this is a great idea!

Supplements:
Most supplements can be purchased cheaper at Walmart or other health food stores.
EFA's- Super Omega Complex, Walmart, about 6 bucks
Natures Reply Tea (for constipation)- Smoothe Move Tea by Medicinal Nutritionals

To add a weight loss ticker:

Go to User CP (in the upper left corner of the page)...you can add a ticker under "Edit Signature" or add an avatar (picture) here. The tickers from www.tickerfactory.com track your weight in tenths.

I have cleaned up all of the introductions, chatter, and such on this thread. This thread is for information for newbies to the LAWL section of 3FC. Please keep all posts to pertinent information to new members only. All introductions and general chatter should be kept to other threads.
Thanks,
Aphil

Fast Forward and Take Off last for two days.


FAST FORWARD PROGRAM INSTRUCTIONS (UNLIMITED)

The purpose of the Fast Forward weight loss program is to assist your body in reaching the optimum chemical balance so that, when the next phase of your program begins, you will lose weight in the fastest, safest, and most enjoyable way possible.

Changing food composition can promote quick weight loss, decrease bloating, improve energy, and minimize hunger.

Use this menu for two days during the Fast Forward weight loss phase. Select your foods from the list below.

YOUR DAILY MENU:

Unlimited proteins

Unlimited raw, green vegetables

16oz Fast Forward drink mixed with 16 oz water; sip throughout the day (Refrigerate drink bottle after opening)

Ό- ½ tsp Morton Lite Salt

Water – eight 8oz glasses (Perrier, seltzer water, or mineral water may be substituted)

NO OTHER FOODS SHOULD BE USED DURING THIS PHASE – avoid eating bread, pasta, milk, starchy vegetables such as potatoes, peas and corn, and condiments (relish and ketchup). Additional foods will be introduced in the next phase of your program.

Feel free to use butter, margarine, or oil (any type) in preparing your foods. Use oil and vinegar, LA Salad Dressings, or light salad dressings on your salads.

FOOD SELECTIONS:


Protein Choices – Unlimited

Can be consumed with skin, but no breading

Beef

Arm roast, chuck roast, club steak, filet mignon, flank steak, ground meat, round steak, rump roast, sirloin steak, T-bone steak

Chicken and Turkey
Breast, drumsticks, ground, thighs, wings

Eggs

If you choose to have eggs, please limit to 2 per day

Egg Substitute

Plain varieties, such as plain Egg Beaters
Lamb

Chop, crown roast, cubed, flank, loin

Liver

Beef, calf, chicken

Pork

Tenderloin

Seafood

Fish: bluefish, calamari, cod, crayfish, flounder, grouper, haddock, halibut, king mackerel, lake perch, mahi mahi, orange roughy, pike, Pollock, red snapper, salmon, scrod, sea bass, sole striped bass, swordfish, tilapia, trout, tuna (fresh or canned, packed in water only), walleye, whitefish, yellow tail
Shellfish: clams, crab, lobster, mussels, oysters, scallops, shrimp

Veal

Chop, cubed, cutlet, rump

Vegetarian Proteins

Seiten – 4 oz per serving
Soy cheese – 3 slices (approximately 2 oz) per serving
Tofu – 1 cup (8oz) per serving

Vegetable Choices – Unlimited

Use fresh, raw vegetables or steamed vegetables

Asparagus, bok choy, broccoli, celery, collard greens, cucumbers, endive, escarole, green beans, green cabbage, green onions/scallions, green peppers, iceberg lettuce, kale, romaine lettuce, spinach, string beans, swiss chard, zucchini

Other Choices

You may also include…

Artificial Sweetener – up to 3 packets per day
Cheese, park skim, reduced fat, light – 2 slices per day (great for omelets!)
Cream cheese, light – 1 Tbsp. per day (great for dipping vegetables!)
Creamer, fat free, non dairy – 1 Tbsp per day (Great for coffee!)
Mayonnaise, light – 1 Tbsp. per day (Great for salads!)
Mustard, brown, dijon, spicy – 1 Tbsp. per day (Great tasting!)
Seasonings – any seasoning may be used to enhance the flavor of food as long as it contains no sugar or salt

Beverages

Coffee or tea, caffeinated – up to two 6 oz cups per day
Coffee of tea, decaffeinated – unlimited
Diet soda – up to 24 oz per day
Hot fresh lemon water – up to 2 cups per day this acts as a natural diuretic to relieve a full or bloated feeling)


MENU SUGGESTION

This menu is a sample to help you plan your own menu. To have an enjoyable and successful Fast Forward weight loss program experience, choose foods from the list that you like best.

Breakfast

Fast Forward drink
Cheese omelet – ½ cup Egg Beaters, 2 slices light American cheese, sprinkle with a portion of Morton Lite Salt
Coffee or tea with Splenda and fat free, non-dairy creamer

Mid-Morning Snack

Fast Forward drink
Raw, green vegetables dipped in salad dressing
Rotisserie chicken breast, skin removed

Lunch

Large tossed green salad with salad dressing
Tuna salad – tuna (canned, water packed) with 1 Tbsp light mayonnaise

Mid-Afternoon Snack

Fast Forward Drink
Cucumbers, sprinkle with a portion of Morton’s Lite Salt
Hard boiled egg, sliced

Dinner

Fast Forward Drink
Sirloin steak, grilled
Large tossed green salad with salad dressing
Asparagus, sautιed, sprinkle with remainder portion of Morton’s Lite Salt

Evening Snack

Raw, green celery and cucumbers dipped in salad dressing



TAKE OFF PROGRAM INSTRUCTIONS (LIMITED)

I bought two bottles of Knudsens Breakfast Blend juice (1 for each day). You mix 26 oz of juice, 6 oz of water, and 8 tsp of Benefiber.

FOR THE DAY:
6 oz. of the same protein
2c. raw GREEN veggies or 1c. cooked
2 LA Lites
16 oz. TO Juice (You add 16 oz. water to it)
no more than 2 6 oz. cups of caffienated coffee

The paper suggests this:

Breakfast - 2 oz. protein; 6 oz. coffee
Mid-Morning - LL; 6oz. coffee
Lunch - 2 oz. protein; 1C. green veggie
Mid-Afternoon - LL
Dinner - 2 oz. protein; 1C. green veggie

Here's specifically what I did:
Breakfast - 2 oz. chicken; 2c. Decaf Blueberry Herbal Tea w/1 pkt. Splenda
Mid-Morning - LL
Lunch - 2 oz. chicken; 1 c. romaine w/Wishbone Salad Spritzer (15 sprays)
Mid-Afternoon - LL
Dinner - 2 oz. chicken; 1 c. broccoli; 1 c. No Sodium Chicken Broth (this helped me to feel full and had 10 calories)

I broiled 2 chicken breasts with McCormick No-Salt chicken seasoning on Monday morning, and then I cut them into 2 oz. portions. For dinner, I added the same seasoning to the veggies and stir fried in Pam over the stove, and then added the 2 oz. chicken after the veggies had cooked a little, so that it was all heated together. And I added a little bit of No Sodium Chicken Broth to the mixture for some moisture and flavor

GRAPEFRUIT VERSION OF TAKEOFF (TO)

Day 1
Breakfast - 1/2 grapefruit, peeled & de-membraned.
water

Snack - Caramel LA lite bar & water

Lunch - 3oz sirloin w/Mrs Dash seasoning; grilled
1/2 c grilled carrots;
1/2 grapefruit
lite salt & water

Snack - 1/2 grapefruit & water

Dinner - 3 oz pkg tuna
1 c lettuce w/balsamic vinegar salad spritzer dressing
1/2 grapefruit & water

Snack- Cookie Dough LA Lite & water


Day 2

Breakfast- Caramel LA Lite, water

Snack- 1/2 grapefruit, water

Lunch - 3 oz sirloin (leftovers from day before)
1/2 c steamed broccoli (lite salt),
1/2 grapefruit, water

Snack- Caramel Crunch LA Lite, water

Dinner - 3 oz chicken breast, grilled w/ Mrs. Dash & tabasco sauce
1 c lettuce w/italian salad spritzer dressing
1/2 grapefruit, water

Snack - 1/2 grapefruit, water

5 WEEK SUMMER MELTDOWN INSTRUCTIONS - RED PLAN

Originally posted by Lettie:

This is the 5 week Summer Meltdown that my COD is doing. I noticed the one she gave me says for Red. I am assuming that if you are on something else you would alter it accordingly. days 3 thru 6 on the TakeOff weeks have all the exchanges that the red plan has in a day but incorporates the jetstart and the slimdown.


Summer Meltdown – RED

Lose up to 2 sizes and up to 20 lbs. by summer

Week One
Day 1 and 2 (see TakeOff instructions for Protien and Veggies)
• Breakfast 8 oz. Take off Juice and ½ LA Lite Bar
• Mid Morning 8 oz. Take off Juice and ½ LA Lite Bar
• Lunch 3 oz. Protein and unlimited Veggies
• Mid Afternoon 8 oz. Take off Juice and ½ LA Lite Bar
• Dinner 3 oz. Protein and unlimited Veggies
• Evening 8 oz. Take off Juice and ½ LA Lite Bar


Day 3 thru 6
• Breakfast Jetstart – ½ Protein – 1 Starch
• Mid Morning LA Lite Bar and Fruit
• Lunch SlimDown and 2 Vegetables
• Mid Afternoon LA Lite Bar and Fruit
• Dinner 1 Protein, 2 Vegetables, 1 Starch, 1 Fat


Day 7
Follow Regular Plan


Week Two Follow Regular Plan
Week Three Repeat TakeOff Week
Week Four Follow Regular Plan
Week Five Repeat TakeOff Week
__________________
Lettie

8 WEEK MAKEOVER

Originally posted by DreamerNTN

This is an explanation of the 8 week makeover that LA is promoting right now.

Everything in this post has already been posted on the board here in one form or fashion. I simply brought all the bits of information together and clarified some of the details with Katie. We also ran it by one of the moderators. Thanks to everyone who contributed. I appreciate all the time and effort that people have taken to help me here. Maybe this will help someone else. I am on day 5 and have lost 6 pounds.
Very special thanks to Katie for sharing.

8 WEEK MAKEOVER
Phase one: 1st two days do Fast Forward

FAST FORWARD PROGRAM INSTRUCTIONS (UNLIMITED)

Use this menu for two days during the Fast Forward weight loss phase. Select your foods from the list below. No bars for first two days.

YOUR DAILY MENU:

Unlimited proteins
Unlimited raw, green vegetables
16oz Fast Forward drink mixed with 16 oz water; sip throughout the day (Refrigerate drink bottle after opening)
Ό- ½ tsp Morton Lite Salt
Water – eight 8oz glasses (Perrier, seltzer water, or mineral water may be substituted)

NO OTHER FOODS SHOULD BE USED DURING THIS PHASE – avoid eating bread, pasta, milk, starchy vegetables such as potatoes, peas and corn, and condiments (relish and ketchup). Additional foods will be introduced in the next phase of your program.

Feel free to use butter, margarine, or oil (any type) in preparing your foods. Use oil and vinegar, LA Salad Dressings, or light salad dressings on your salads.

FOOD SELECTIONS:
Protein Choices – Unlimited. Can be consumed with skin, but no breading

Beef: Arm roast, chuck roast, club steak, filet mignon, flank steak, ground meat, round steak, rump roast, sirloin steak, T-bone steak

Chicken and Turkey: Breast, drumsticks, ground, thighs, wings

Eggs: If you choose to have eggs, please limit to 2 per day

Egg Substitute: Plain varieties, such as plain Egg Beaters

Lamb: Chop, crown roast, cubed, flank, loin

Liver: Beef, calf, chicken

Pork: Tenderloin

Seafood: Fish: bluefish, calamari, cod, crayfish, flounder, grouper, haddock, halibut, king mackerel, lake perch, mahi mahi, orange roughy, pike, Pollock, red snapper, salmon, scrod, sea bass, sole striped bass, swordfish, tilapia, trout, tuna (fresh or canned, packed in water only), walleye, whitefish, yellow tail
Shellfish: clams, crab, lobster, mussels, oysters, scallops, shrimp

Veal: Chop, cubed, cutlet, rump

Vegetarian Proteins: Seiten – 4 oz per serving
Soy cheese – 3 slices (approximately 2 oz) per serving
Tofu – 1 cup (8oz) per serving

Vegetable Choices – Unlimited: Use fresh, raw vegetables or steamed vegetables. Asparagus, bok choy, broccoli, celery, collard greens, cucumbers, endive, escarole, green beans, green cabbage, green onions/scallions, green peppers, iceberg lettuce, kale, romaine lettuce, spinach, string beans, swiss chard, zucchini

Other Choices
You may also include:
Artificial Sweetener – up to 3 packets per day
Cheese, park skim, reduced fat, light – 2 slices per day
Cream cheese, light – 1 Tbsp. per day
Creamer, fat free, non dairy – 1 Tbsp per day
Mayonnaise, light – 1 Tbsp. per day
Mustard, brown, dijon, spicy – 1 Tbsp. per day
Seasonings – any seasoning may be used to enhance the flavor of food as long as it contains no sugar or salt

Beverages
Coffee or tea, caffeinated – up to two 6 oz cups per day
Coffee of tea, decaffeinated – unlimited
Diet soda – up to 24 oz per day
Hot fresh lemon water – up to 2 cups per day

MENU SUGGESTION:
Breakfast
Fast Forward drink
Cheese omelet – ½ cup Egg Beaters, 2 slices light American cheese, sprinkle with a portion of Morton Lite Salt
Coffee or tea with Splenda and fat free, non-dairy creamer

Mid-Morning Snack
Fast Forward drink
Raw, green vegetables dipped in salad dressing
Rotisserie chicken breast, skin removed

Lunch
Large tossed green salad with salad dressing
Tuna salad – tuna (canned, water packed) with 1 Tbsp light mayonnaise

Mid-Afternoon Snack
Fast Forward Drink
Cucumbers, sprinkle with a portion of Morton’s Lite Salt
Hard boiled egg, sliced

Dinner
Fast Forward Drink
Sirloin steak, grilled
Large tossed green salad with salad dressing
Asparagus, sautιed, sprinkle with remainder portion of Morton’s Lite Salt

Evening Snack: Raw, green celery and cucumbers dipped in salad dressing

NEXT 12 DAYS:

After the first two days, then do your normal plan (whatever that color is) for 12 days. You may use your normal plan "food list" or the following list. The amounts and portions from your regular food plan do not change. You would just pick those portions from the following list if you choose. However, foods from the following lists must be used your last week (week eight).

Proteins
1- Salmon
2- Pork- 95% Lean or greater
3- Chicken breast (white meat only)
4- Turkey breast (white meat only)
5- Beef- 95% Lean or greater
6-Egg whites
7-Shellfish, any variety
8- Tuna

Vegetarian Products
1- Beans and lentils
2- Tofu
3- Egg whites
4- Soy beans
5- Peanut butter
6- Cottage cheese, 1% skim
7- Soy yogurt
8- Veggie burgers

Veggies
1- Tomatoes
2- Lettuce, any
3- Mushrooms
4- Broccoli
5- Peppers, any
6- Carrots
7- Cauliflower
8- Spinach

Fruits-
1- Pear
2- Berries, any
3- Banana
4-Orange
5- Cantaloupe
6- Apple
7- Grapefruit
8- Pineapple

Starches
1- Oatmeal
2- Sweet potato
3- Brown rice
4- Whole wheat or spinach pasta
5- Bread, light, whole wheat
6- Cream of wheat
7- Whole grain english muffin
8- Whole wheat pita

Fats
1- PeanutS
2- Flax seed oil
3- Flaxseeds, ground
4- Almonds
5- Olive oil
6- Canola Oil
7- Seeds, any
8- Margarine, soft tub only

Dairy
1- Skim milk
2- Buttermilk
3- Lactaid milk
4- Skim plus
5- Soy milk, non fat
6- Yogurt, light
7- Yogurt, plain, non fat
8- Cheese, light or reduced fat

Condiments
1- SF jello
2- Mustard
3- FF salad dressing
4- Salsa
5- FF Half and Half
6- Hot sauce
7- Horseradish
8- Butter spray

No Alcohol


After 12 days do "Limited T.O. (Take Off) with bars" for two days: (Note that this is a special version of T.O. to use with the 8 week makeover. On this version you get "unlimited" green vegetables)

LIMITED T.O. WITH BARS
6 oz protein and unlimited green veggies. No soda, condiments or anything extra. Just 6 oz meat and unlimited green veggies, raw or steamed with water. No carrots, onions, tomoatoes, red peppers, etc.
Also 4 servings of T.O. juice (or may substitute 4 oranges, or 1/2 of a cantalope/day for the 4 servings of TO juice. If you use TO juice, you mix 16 oz of drink with 16 oz of water and sip throughout day. If you use the fruit just space it throughout the day as well).

You also need to get in eight 8oz of water per day (Perrier, seltzer water, or mineral water may be substituted)

After these two days, then do 12 more days of your regular program color.

Repeat 2 days of Limited T.O. with bars,

then 12 days of regular program,

repeat 2 days of above limited T.O. with bars.

The last week (week eight) you do your normal program but select your portions from the above 8 in 8 menu plan.

Substitutions: LA Lite bars are very similar to Luna Bars (best) or Pria bars (some do not like as well) and Kashi Go Lean bars. (Good).
T.O. juice: besides using the 4 oranges or 1/2 cantelope, (or 4 oz cantelope, 4 times per day) some are substituting 2 bottles of Knudsens Breakfast Blend juice (1 for each day). You mix 26 oz of juice, 6 oz of water, and 8 tsp of Benefiber to make.

COMPARISON OF SLIMDOWNS TO SLIMFAST

Originally posted by Merem

Slim-Fast Optima
Cappuccino Delight
325mL (11oz)

180 calories
6g total fat
2g sat fat
0g transfat
0.5g polyunsaturated fat
3.5g monounsaturated fat
5mg cholesterol
200mg sodium
600mg potassium
25g total carbohydrate
5g dietary fiber
18g sugars
10g protein


LA Weightloss
JETSTART NUTRITIONAL ENERGY BEVERAGE
FRENCH ROAST 236ml (8oz)

Calories 150
Total Fat 3g
Saturated fat 2g
Trans fat 0g
Cholesterol 15mg
Sodium 180mg
Potassium 450mg
Total Carbohydrate 26g
Dietary Fiber 5g
Sugars 20g
Protein 8g

Jetstart does have a higher percentage of these vitamins compared to Slim-Fast Optima Cappuccino Delight:
Thiamin
Riboflavin
Niacin
Vitamin B6
Vitamin B12
Biotin
Panthonic acid

Lea Ann posted this some time ago. Most of us do that do the Slimfast Optima also add a RF string cheese to make the protein counts a little more equal-

I did look on the Slimfast site for the shake breakdowns:

Low Carb / Optima / High Protein/ LA Slimdown/Atkins Advantage
Cal 190 / 190/ 190/ 270/ 170
Fat 9 / 6 / 5/ 5/ 9
Sodium 260 / 200/ 220/ 380/ 165
Carbs 6 / 5 / 24/ 36/ 5
Sugars 1 / 18 / 13/ 32/ 1
Protein 20 / 10 / 15/ 20/ 18

Someone posted this a while back. Sorry, I forgot who did or I would give you credit-

Here's a plateau breaker suggested by my COD-

Proteins - lean options such as chicken, fish and veal
Starches - high fiber/low cal, lite whole grain bread (35-45 cal/slice)
Fruits - high fiber - strawberries, raspberries (I used frozen) and apples
Vegetables - high fiber - broccoli and spinach
LA Lites: 1 drink and 1 bar instead of two bars a day.
H2O - up to 10-12 glasses
No fast food, frozen food or restaurant foods

In addition, I suggest hot lemon water first thing in the morning
and adding lemon juice to your water.

I also try to use protein instead of cereal for my breakfast to get my metabolism going early in the day. Try skim ricotta cheese slightly warm with cinnamon. It is yummy. You can add fruit if you like.

Pearl posted this a few days ago and I thought it would be helpful to add it under the Take Off instructions here!