Mark's MWL Journal

[Mark Cooper]

Thanks, Rosey!

Committing to logging my meals and how I'm doing daily has REALLY helped me feel like I'm staying on the right track, and I can go back and review when I have issues.

[Mark Cooper]

A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)
10/10

Exercise: PT Exercises X 3, 60 minutes vigorous Calisthenics, 2 sets Bridges & Crunches.

2 meals today, great workout, mild pain, feeling good.

7 November 2018 Meals

1st Meal
noon - 1:00 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

SNAP Stew
1 Red Onion
227g Spinach
454g Stir-Fry Vegetables
1 tsp Garlic Powder, 1 tsp Onion Powder, 1 tsp Ginger Powder, 1 tsp Cumin Seed, 1 tsp Coriander, 1 tsp Paprika, 1 tsp Turmeric, ½ tsp Black Pepper.
794g Diced Tomatoes (NSA)
1 medium Sweet Potato
4 small Hot Chili Peppers
Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash.

1 Apple

2nd Meal
5:30 pm - 6:30 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Hash Browns, Peppers & Onions, Cauliflower, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

2 Cups Mixed Berries

[verde]

Hi Verde,

I typically eat those by myself in a single meal, although depending on how hungry I am I sometimes have a bit leftover to save as a snack or for another meal (I would also note, I tend to be a volume eater and generally have large portions of food). All of those SNAP lunch recipes are based on the basic template that Jeff Novick outlines in this thread https://www.drmcdougall.com/forums/viewtopic.php?f=22&t=10519

There are some interesting variations by other people as that thread goes on, so you might be interested in checking it out. Feel free to let me know if you have other questions about any of the recipes I've logged in my journal.

Take care and be well!

Thank you very much for sharing Mark! And kudos for being so on point with your diet!

[Mark Cooper]

Thanks, verde!

[Mark Cooper]

A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)
10/10

Exercise: PT Exercises X 3, 30 minutes Stair Climbing on Powermill - vigorous pace, 2 sets Bridges & Crunches.

Busy day today, 2 meals, but I was quite hungry and ate quite a lot of fruit at the end of my 2nd meal. Another mild day for pain, I think this may be my "new normal" which is a big improvement. I'm really hopeful that one of these days I may wake up with no pain whatsoever.

8 November 2018 Meals

1st Meal
10:00 am - 10:45 am
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

SNAP Stew
170g Kale
454g Stir-Fry Vegetables
2 Tbsp Ginger-Garlic Paste, 1 tsp Onion Powder, 1 tsp Cumin Seed, 1 tsp Coriander, 1 tsp Paprika, 1 tsp Turmeric, ½ tsp Black Pepper.
794g Diced Tomatoes (NSA)
1 medium Sweet Potato
4 small Hot Chili Peppers
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash.

1 Apple

2nd Meal
4:15 pm - 5:00 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Cholent, Brussels Sprouts, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

2 Cups Mixed Berries
4 Bananas

[Mark Cooper]

A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)
10/10

Exercise: PT Exercises X 3, 60 minutes vigorous Calisthenics, 2 sets Bridges & Crunches.

2 meals today, excellent Calisthenics workout, mild pain, feeling great. I was up almost half a pound this week, I suspect the Gabapentin may be causing me to retain fluid.

9 November 2018 Meals

1st Meal
10:30 am - 11:30 am
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

SNAP Stew
170g Kale
454g Cauliflower
2 Tbsp Ginger-Garlic Paste, 1 tsp Onion Powder, 1 tsp Cumin Seed, 1 tsp Coriander, 2 tsp Oregano, 1 tsp Paprika, 1 tsp Turmeric, ½ tsp Black Pepper.
794g Crushed Tomatoes (NSA)
2 small Potatoes
4 small Hot Chili Peppers
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash.

1 Apple

2nd Meal
5:30 pm - 6:30 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Jade Pearl Ramen Noodle Bowl, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

2 Cups Mixed Berries

[Mark Cooper]

A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)
10/10

Exercise: PT Exercises X 3, 30 minutes Stair Climbing on Powermill - vigorous pace, 3 sets Scapular Pulls & Wall Handstands, 2 sets Bridges & Crunches.

Great workout this morning, 2 meals, feeling pretty good. I was on my feet and really busy today, so my pain is a bit worse than it has been recently, but still much less severe than it was previous to the current medication.

10 November 2018 Meals

1st Meal
10:30 am - noon
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Simple Veggie Soup
794g Peeled Tomatoes (NSA)
1 tsp Ginger Powder, 1 tsp Garlic Powder, 1 tsp Onion Powder, 1 tsp Cumin Seed, 1 tsp Coriander, 2 tsp Oregano, 1 tsp Paprika, 1 tsp Turmeric, ½ tsp Black Pepper
227g Spinach
454g California Mix
4 small Hot Chili Peppers
(I ate about half of this soup with 1st meal & other half with 2nd meal)

2 medium Potatoes
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash.

1 Apple

2nd Meal
4:45 pm - 6:00 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Vegan Mediterranean Pasta Primavera-style w/ Broccoli & Cauliflower, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 Tbsp Nutritional Yeast, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

2 Cups Mixed Berries


Recipe for Vegan Mediterranean Pasta http://www.codegreenwellness.com/recipes/vegan-mediterranean-pasta/
I left out the olives and oil, used 227g of dry pasta, added 454g Cauliflower & 454g Broccoli, used water packed Artichokes, 227g frozen Spinach in place of fresh, increased tomatoes to 2 Cups, doubled the seasonings and omitted salt. Should be MWL compliant with those modifications.

[Mark Cooper]

A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)
10/10

Exercise: PT Exercises X 3, 30 minutes Jogging on Treadmill -4-6 mph, w/ incline, 3 sets Scapular Pulls & Wall Handstands, 2 sets Bridges & Crunches.

2 meals today, feeling really good. I was able to run again during my workout this morning without increasing my pain, and I had a really busy, fun day with my wife and daughter. At the end of the day my pain is still quite mild, which is just fantastic.

11 November 2018 Meals

1st Meal
1:30 pm - 2:30 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Simple Veggie Soup
794g Peeled Tomatoes (NSA)
1 tsp Ginger Powder, 1 tsp Garlic Powder, 1 tsp Onion Powder, 1 tsp Cumin Seed, 1 tsp Coriander, 2 tsp Oregano, 1 tsp Paprika, 1 tsp Turmeric, ½ tsp Black Pepper
227g Spinach
454g California Mix
4 small Hot Chili Peppers
(I ate about half of this soup with 1st meal & other half with 2nd meal)

3 small Potatoes
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Tbsp Hot Red Pepper Paste, 1 tsp Nutritional Yeast.

1 Apple

2nd Meal
6:00 pm - 7:00 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 1 Large Carrot, ⅓ Large Cucumber, 1 Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Jade Pearl Ramen Noodle Bowl, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

2 Cups Mixed Berries

[Mark Cooper]

A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)
10/10

Exercise: PT Exercises X 3, 60 minutes vigorous Calisthenics, 2 sets Bridges, Crunches & Wall Handstands.

2 meals today, really good workout, mild pain; I’m still feeling really good.

12 November 2018 Meals

1st Meal
10:45 am - 11:45 am
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Simple Veggie Soup
794g Peeled Tomatoes (NSA)
2 Tbsp Ginger-Garlic Paste, 1 tsp Onion Powder, 1 tsp Cumin Seed, 1 tsp Coriander, 2 tsp Oregano, 1 tsp Paprika, 1 tsp Turmeric, ½ tsp Black Pepper
227g Spinach
454g California Mix
4 small Hot Chili Peppers
(I ate about half of this soup with 1st meal & other half with 2nd meal)

3 small Potatoes
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ¼ tsp Hot Red Pepper, 1 tsp Nutritional Yeast.

1 Apple

2nd Meal
5:00 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 1 Large Carrot, ⅓ Large Cucumber, 1 Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

”Fried” Rice, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

2 Cups Mixed Berries

[Mark Cooper]

A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)
10/10

Exercise: PT Exercises X 3, 30 minutes Stair Climbing on Treadmill - vigorous pace, 3 sets Scapular Pulls & Wall Handstands, 2 sets Bridges, Crunches & Wall Handstands.

2 meals today, plus a small snack. Hardly any pain at all this morning, did a lot of work on my feet today and by the evening my ankle was pretty sore, but pain subsided realtively quickly once I was able to rest a bit.

13 November 2018 Meals

1st Meal
9:45 am - 10:45 am
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, 1 Apple, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Simple Veggie Soup
822g Diced Tomatoes (NSA)
2 Tbsp Ginger-Garlic Paste, 1 tsp Onion Powder, 1 tsp Cumin Seed, 1 tsp Coriander, 2 tsp Oregano, 1 tsp Paprika, 1 tsp Turmeric, ½ tsp Black Pepper
170g Kale
454g California Mix
4 small Hot Chili Peppers
(I ate about half of this soup with 1st meal & other half with 2nd meal)

3 small Potatoes
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ¼ tsp Hot Red Pepper, 1 tsp Nutritional Yeast.

2:15 pm
1 small Baked Strawberry Oatmeal Square

2nd Meal
5:00 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, 1 Apple, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Hungarian Goulash, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

Recipe for Hungarian Goulash https://kathysvegankitchen.com/vegan-hungarian-goulash/

[bunsofaluminum]

your wall pushups reminded me that I need to do my 20 countertop pushups!

And I am more than happy for you having a decrease in pain. My ankle is a problem, too and my feet can ache SO HARD if I am on them for more than 20 minutes. Keep it up with this MWL streak. I'm proud of you!

[Mark Cooper]

So sorry about your ankle & foot pain, Buns - it can be SO hard on quality of life.
Thank you so much for the support, it really means a great deal! I feel like my streak has been so long now, that I just won't allow myself to deviate when the months end is only a couple weeks away. All MWL November is in my sights!

[Mark Cooper]

A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)
10/10

Exercise: PT Exercises X 3, 60 minutes vigorous Calisthenics, 2 sets Bridges, Crunches & Wall Handstands.

Great workout today! Really busy day with lots of walking and standing, but very little pain. 2 meals today, really feeling great. I’m finally starting to get lean again, so maybe my body is adjusting to the Gabapentin.

14 November 2018 Meals

1st Meal
12:30 pm - 1:30 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, 1 Apple, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Simple Veggie Soup
411g Diced Tomatoes (NSA)
397g Crushed Tomatoes (NSA)
2 Tbsp Ginger-Garlic Paste, 1 tsp Onion Powder, 1 tsp Cumin Seed, 1 tsp Coriander, 2 tsp Oregano, 1 tsp Paprika, 1 tsp Turmeric, ½ tsp Black Pepper
170g Kale
454g California Mix
2 Serrano Pepper
(I ate about half of this soup with 1st meal & other half with 2nd meal)

2 small Potatoes, ¾ Cup Lentils
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ¼ tsp Hot Red Pepper, 1 tsp Nutritional Yeast.

2:45 pm
½ Cup Pineapple

2nd Meal
5:00 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, 1 Apple, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Funeral Potatoes, Brussels Sprouts, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

Recipe for Funeral Potatoes https://www.brandnewvegan.com/recipes/vegan-funeral-potatoes
I used a Cauliflower "Cheese" sauce in place of the BNV version and left out the topping from this recipe.

[Mark Cooper]

A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)
10/10

Exercise: PT Exercises X 3, 30 minutes Stair Climbing on Powermill - vigorous pace, 3 sets Scapular Pulls & Wall Handstands, 2 sets Bridges, Crunches & Wall Handstands.

Really busy day, but only mild pain. 2 meals, feeling good, over shot satiety slightly at the end of the day.

15 November 2018 Meals

1st Meal
12:30 pm - 1:30 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, 1 Apple, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Simple Veggie Soup
794g Peeled Tomatoes (NSA)
2 Tbsp Ginger-Garlic Paste, 1 tsp Onion Powder, 1 tsp Cumin Seed, 1 tsp Coriander, 2 tsp Oregano, 1 tsp Paprika, 1 tsp Turmeric, ½ tsp Black Pepper
227g Spinach
454g California Mix
2 Serrano Pepper
(I ate about half of this soup with 1st meal & other half with 2nd meal)

1 medium Sweet Potato, ¾ Cup Lentils
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ¼ tsp Hot Red Pepper, 1 tsp Nutritional Yeast.

2nd Meal
6:00 pm - 6:45 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, 1 Apple, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Hungarian Goulash, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper. 2 Oatmeal Strawberry Squares.

1 ½ Cups Mixed Berries

[Mark Cooper]

A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)
10/10

Exercise: PT Exercises X 3, 60 vigorous Calisthenics, 2 sets Bridges, Crunches & Wall Handstands.

2 meals today, great Calisthenics workout, really busy day again and very little pain. It feels like things are really in a good groove.

16 November 2018 Meals

1st Meal
12:30 pm - 1:30 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, 1 Apple, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Simple Veggie Soup
794g Peeled Tomatoes (NSA)
2 Tbsp Ginger-Garlic Paste, 1 tsp Onion Powder, 1 tsp Cumin Seed, 1 tsp Coriander, 2 tsp Oregano, 1 tsp Paprika, 1 tsp Turmeric, ½ tsp Black Pepper
227g Spinach
454g California Mix
2 Serrano Pepper
(I ate about half of this soup with 1st meal & other half with 2nd meal)

1½ Cups Jade Pearl Ramen Noodle Bowl, ¾ Cup Lentils
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ¼ tsp Hot Red Pepper, 1 tsp Nutritional Yeast.

2nd Meal
5:30 pm - 6:30 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, 2 Cups Mixed Berries, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Vegan Chili, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.