Mark's MWL Journal

[Mark Cooper]

JOURNAL
My pain was (as usual lately) quite mild today, the days when it is more intense are becoming the exception rather than the norm. I included beets in today’s vegetable soup, which really gave a vibrant color!
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Simple Vegetable Soup by Mark Cooper, on Flickr

Chubby Chips, Compliant Ketchup by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Mujaddara, Green Beans by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
I felt pretty great again today, it was a busy day and my pain was mostly mild - a bit more substantial at times.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr\

SNAP Stew by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Mock Tuna Salad, Jicama, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
9/10 1 strike for lite silken tofu in Mock Tuna Salad.

[alishana]

All your food looks amazing ! Especially your colorful salads Thank you for sharing.

[Mark Cooper]

All your food looks amazing ! Especially your colorful salads Thank you for sharing.

Thanks so much, alishana!

[Mark Cooper]

JOURNAL
Busy day today, I had to travel into NYC by train and was there until late afternoon. I ate my breakfast salad at home, but packed a bunch of compliant food to eat on the train for my meal - it worked out pretty great. I did quite a bit of brisk walking in the city and my pain was still quite mild throughout the day, so I’m really pleased.
EXERCISE
Physical Therapy Exercises, 1 set
Stair Climbing, 30 minutes
Pulldowns & Wall Handstands, 3 sets, Brisk Walking 30+ minutes X 2
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Chubby Chips, Broccoli, Apple Banana Oatmeal Bake by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

SNAP Stew by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
I was quite hungry today; my pain was very mild.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Simple Vegetable Soup by Mark Cooper, on Flickr

Chubby Chips, Compliant Ketchup by Mark Cooper, on Flickr

Apple Banana Oatmeal Bake by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Brown Rice, Wicked Mushrooms, Green Beans by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[verde]

Great looking stuff Mark! Quick question: what's in your vegetable soup? It's so hard to tell, and what's on top? Flaxseed? I'm sure there must be some starch in it, right? All I can distinguish is maybe broccoli and carrot..

[Mark Cooper]

Great looking stuff Mark! Quick question: what's in your vegetable soup? It's so hard to tell, and what's on top? Flaxseed? I'm sure there must be some starch in it, right? All I can distinguish is maybe broccoli and carrot..

Hi verde!

When I'm having the soup for the bulk of my meal, I usually include a starch and label it as SNAP stew.
The simple vegetable soup is more of a preload and doesn't have starch in it.
Ingredients are based on Jeff's SNAP formula; I use:

454g California Mix Vegetables (Broccoli, Cauliflower, Carrots)
170-227g Leafy Greens (usually spinach, kale, turnip or collard greens)
822g no salt added Diced Tomatoes
various herbs and spices (usually garlic, ginger, curry powder, amchoor, turmeric, and black pepper)
What you are seeing on top is Mrs. Dash and crushed red pepper.

[verde]

Great looking stuff Mark! Quick question: what's in your vegetable soup? It's so hard to tell, and what's on top? Flaxseed? I'm sure there must be some starch in it, right? All I can distinguish is maybe broccoli and carrot..

Hi verde!

When I'm having the soup for the bulk of my meal, I usually include a starch and label it as SNAP stew.
The simple vegetable soup is more of a preload and doesn't have starch in it.
Ingredients are based on Jeff's SNAP formula; I use:

454g California Mix Vegetables (Broccoli, Cauliflower, Carrots)
170-227g Leafy Greens (usually spinach, kale, turnip or collard greens)
822g no salt added Diced Tomatoes
various herbs and spices (usually garlic, ginger, curry powder, amchoor, turmeric, and black pepper)
What you are seeing on top is Mrs. Dash and crushed red pepper.

Thanks Mark, that makes perfect sense ! I was looking at your stew thinking it was a soup! So what's the recipe for the stew you got above? Looks like a creamy concoction! Must be tasty!

[Mark Cooper]

Great looking stuff Mark! Quick question: what's in your vegetable soup? It's so hard to tell, and what's on top? Flaxseed? I'm sure there must be some starch in it, right? All I can distinguish is maybe broccoli and carrot..

Hi verde!

When I'm having the soup for the bulk of my meal, I usually include a starch and label it as SNAP stew.
The simple vegetable soup is more of a preload and doesn't have starch in it.
Ingredients are based on Jeff's SNAP formula; I use:

454g California Mix Vegetables (Broccoli, Cauliflower, Carrots)
170-227g Leafy Greens (usually spinach, kale, turnip or collard greens)
822g no salt added Diced Tomatoes
various herbs and spices (usually garlic, ginger, curry powder, amchoor, turmeric, and black pepper)
What you are seeing on top is Mrs. Dash and crushed red pepper.

Thanks Mark, that makes perfect sense ! I was looking at your stew thinking it was a soup! So what's the recipe for the stew you got above? Looks like a creamy concoction! Must be tasty!

It is tasty! The SNAP Stew is basically the same as the simple vegetable soup, but with the addition of some type of starch - sometimes I use 1 or 2 potatoes or sweet potatoes, sometimes 1 or 2 cups of cooked brown rice or other intact whole grains, occasionally I add lentils or kidney beans. I just sort of mix and match based on what I have on hand and what I feel like eating that day. I pretty much always eat at least one meal each day using Jeff's SNAP template -

OK, I have experimented some more with the concept and here is my updated "guidelines"

1- 28 oz Can No Salt Added Tomatoes
1- 16 oz Bag Frozen Mixed Veggies (any type)
1- 4 oz Frozen Green Leafy Vegetables (collard, turnip, mustard, etc)
1- Around 200-250 Calories of a Cooked Starch (Brown rice, Yam, Potato, WW Pasta, etc)
1- Seasoning (to your preference)

This makes one meal of about 600-650 calories. Add in 1-2 tsp of flax and a couple pieces of fruit during the day or as a dessert if desired. You can repeat the process 2-3x a day for a simple meal plan of around 1300-1950 calories.

This will surpass every single RDA/DRI for every nutrient. The only ones that may occasionally look slightly low (85-95%) will be Zinc, Selenium and Vit E, all of which will not be issues and have been covered in this forum.

As some of you have mentioned, this is a large volume of food. But, what better problem to have then to have SO MUCH food to eat and enjoy!

200- 250 Calories Of Starch options
~ 1.25 to 1.5 Medium Potatoes
~ 1.25 to 1.5 Cups (Cooked) Whole Wheat Penne Pasta
~ 1 to 1.25 Cups (Cooked) Brown Rice

I just made it again for lunch with potatoes, collards and a mix of California style frozen veggies.

Enjoy!

In Health
Jeff

[Mark Cooper]

JOURNAL
Another day with my pain being quite mild!
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

SNAP Stew by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Hash Browns, Peppers, Onions, Normandy Vegetables, Crushed Tomato Sauce by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[verde]

It is tasty! The SNAP Stew is basically the same as the simple vegetable soup, but with the addition of some type of starch - sometimes I use 1 or 2 potatoes or sweet potatoes, sometimes 1 or 2 cups of cooked brown rice or other intact whole grains, occasionally I add lentils or kidney beans. I just sort of mix and match based on what I have on hand and what I feel like eating that day. I pretty much always eat at least one meal each day using Jeff's SNAP template -

OK, I have experimented some more with the concept and here is my updated "guidelines"

1- 28 oz Can No Salt Added Tomatoes
1- 16 oz Bag Frozen Mixed Veggies (any type)
1- 4 oz Frozen Green Leafy Vegetables (collard, turnip, mustard, etc)
1- Around 200-250 Calories of a Cooked Starch (Brown rice, Yam, Potato, WW Pasta, etc)
1- Seasoning (to your preference)

This makes one meal of about 600-650 calories. Add in 1-2 tsp of flax and a couple pieces of fruit during the day or as a dessert if desired. You can repeat the process 2-3x a day for a simple meal plan of around 1300-1950 calories.

This will surpass every single RDA/DRI for every nutrient. The only ones that may occasionally look slightly low (85-95%) will be Zinc, Selenium and Vit E, all of which will not be issues and have been covered in this forum.

As some of you have mentioned, this is a large volume of food. But, what better problem to have then to have SO MUCH food to eat and enjoy!

200- 250 Calories Of Starch options
~ 1.25 to 1.5 Medium Potatoes
~ 1.25 to 1.5 Cups (Cooked) Whole Wheat Penne Pasta
~ 1 to 1.25 Cups (Cooked) Brown Rice

I just made it again for lunch with potatoes, collards and a mix of California style frozen veggies.

Enjoy!

In Health
Jeff

Oh how awesome, thank you! I got to try this sometime!

[Mark Cooper]

JOURNAL
My pain was very mild again today, it gives me hope that maybe it can improve even more going forward.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

SNAP Stew by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Kale, White Bean, Artichoke, Pasta Bake, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
My workouts are still going great, and today was another day where pain was quite mild - the last couple weeks have been really encouraging.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Simple Vegetable Soup by Mark Cooper, on Flickr

Sweet Potato Steak Fries, Crushed Tomato Sauce by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Cauliflower Dal, Brown Rice, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
Today my pain was somewhat more intense by afternoon / evening, not sure why. Excellent day, otherwise.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Simple Vegetable Soup by Mark Cooper, on Flickr

Sweet Potatoes, Crushed Tomato Sauce, Cinnamon by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Deviled Potato Salad, Tomato, Brussels Sprouts, Crushed Tomato Sauce by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10