Mark's MWL Journal

[Mark Cooper]

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

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches.
   Choose fruit for desert.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).

Exercise: PT Exercises X 3, 30 minutes Stair Climbing on Powermill - vigorous pace.

2 meals today and feeling pretty good; pain is relatively mild today.

[Mark Cooper]

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

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches.
   Choose fruit for desert.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).

Exercise: PT Exercises X 3, 30 minutes Stair Climbing on Powermill - vigorous pace.

2 meals again today, and I feel pretty good, but I did have a visual migraine aura this morning (no pain and lasting about 15 minutes) which I have only ever had occur on a few occasions back in 2013 - a bit concerning.

[Mark Cooper]

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

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches.
   Choose fruit for desert.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).

Exercise: PT Exercises X 3, 60 minutes vigorous Calisthenics workout.

I was finally able to resume my calisthenics today, and I have definitely lost some strength and muscle mass over the past month, but I’m really excited to get back to that routine - one of my absolute favorite activities. 2 meals today, a reasonable amount of fruit (I started the day with a fruit salad), pain is relatively mild & I’m feeling well.

I’ve decided to move my daily meals over to this journal to have all the information in one place, so today’s meals are included below.

My Meals
8:30 am
1 Apple
1 Cup Strawberries
1 Banana
1 Tbsp Kasha
¼ tsp Cinnamon

1st Meal
11:15 am - 12:15 pm
Salad - 3 cups Lettuce, ⅓ Large Cucumber, 1 Medium Tomato, 1 Jalapeno Pepper, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash.

Veggie Soup
1 small Red Onion
4 Medium Stalks Celery
1 Large Carrot
1 tsp Garlic powder
1 tsp Ginger powder
227g Spinach
822g Diced Tomatoes (NSA)
Juice from ½ Lime, 2 Tbsp Cider Vinegar
1 Jalapeno Pepper

1 Cup Rice
1 Cup Fall Pumpkin Chili
454g Broccoli
4 Tbsp Salsa
Guilt Free Cheezy Sauce

2nd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 1 Large Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 2 tsp Mrs. Dash, ½ tsp Black Pepper.

Chili "Cheese" Fries, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

Recipe for Chili "Cheese" Fries http://thevegan8.com/2014/11/08/vegan-low-fat-chili-cheese-fries/

[Mark Cooper]

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

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches.
   Choose fruit for desert.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).

Exercise: PT Exercises X 3, 30 minutes Stair Climbing on PowerMill - vigorous pace.

2 Meals today, pain is manageable, energy level is good!

16 October 2018 Meals
9:30 am
2 Medium Carrots

1st Meal
Noon - 1:00 pm
Salad - 3 cups Lettuce, ⅓ Large Cucumber, 1 Medium Tomato, 1 Apple, 1 Pear, 1 Jalapeno Pepper, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash.
1 Oat Cluster

Veggie Soup
1 small Red Onion
4 Medium Stalks Celery
1 Large Carrot
5 cloves Garlic
1 small knob Ginger
1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper
227g Spinach
822g Diced Tomatoes (NSA)
Juice from ½ Lemon, 2 Tbsp Cider Vinegar
1 Jalapeno Pepper

¾ Cup Old Fashioned Oats
454g Broccoli
1 tsp Mrs. Dash, ½ tsp Black Pepper

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

Lentils, Cauliflower-Carrot Mashed Potatoes, Green Beans, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

1 Cup Strawberries

[Mark Cooper]

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

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches.
   Choose fruit for desert.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).

Exercise: PT Exercises X 3, 60 minutes vigorous Calisthenics.

I was really hungry today, I ate 4 meals! Quite a lot of fruit, but also a good amount of starch; I’m curious to see what my appetite is like tomorrow. Feeling pretty good, pain is fairly manageable.

17 October 2018 Meals

1st Meal
10:00 am- 11:00 am
Salad - 3 cups Lettuce, ⅓ Large Cucumber, 1 Medium Tomato, 1 Apple, 1 Pear, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash.

Veggie Soup
1 small Red Onion
4 Medium Stalks Celery
2 Large Carrots
5 cloves Garlic
1 small knob Ginger
1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper
170g Kale
822g Diced Tomatoes (NSA)
Juice from ½ Lemon, 2 Tbsp Cider Vinegar


1 Large Sweet Potato
454g California Mix
1 tsp Mrs. Dash, ½ tsp Black Pepper

2nd Meal
Noon - 12:30 pm
4 Oat Clusters
1 Cup Mixed Fruit
1 Apple
1 Pear
2 Bananas
2 Cups Pineapple

3rd Meal
1:30 pm - 1:45 pm
1 Apple
2 Bananas
½ Cup Old Fashioned Oats / 1 Cup Water
1 Cup Strawberries

4th Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 1 Large Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash.

Fried Rice, Stir-fry Vegetable Mix, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

Fried Rice Recipe https://www.drmcdougall.com/health/education/recipes/mcdougall-recipes/?recipe-id=201&recipe-name=Fried-Rice

[Mark Cooper]

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

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches.
   Choose fruit for desert.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).

Exercise: PT Exercises X 3, 30 minutes Stair Climbing on PowerMIll - vigorous pace.

My pain was fairly tolerable again today; I was still relatively hungry (in spite of eating more meals than usual yesterday), ate two meals and a reasonable amount of fruit

18 October 2018 Meals

1st Meal
11:00 am - 12:45 pm
Salad - 3 cups Lettuce, ⅓ Large Cucumber, 1 Medium Tomato, 1 Apple, 1 Pear, Juice from ½ Lemon, 2 Tbsp Balsamic Vinegar, 1 tsp Mrs. Dash.

Veggie Soup
1 Yellow Onion
4 Medium Stalks Celery
2 Medium Carrots
5 cloves Garlic
1 small knob Ginger
1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper
170g Kale
822g Diced Tomatoes (NSA)
1 Jalapeno

1 Large Sweet Potato
454g California Mix
Juice from ½ Lemon, 2 Tbsp Balsamic Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper

2nd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 1 Large Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash.

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

1 Cup Strawberries
1 Apple

[Mark Cooper]

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

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches.
   Choose fruit for desert.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).

Exercise: PT Exercises X 3, 60 minutes vigorous Calisthenics.

2 meals today, quite a bit of fruit. I'm feeling pretty good and pain is still manageable.

19 October 2018 Meals

1st Meal
11:00 am - 12:30 pm
Salad - 3 cups Lettuce, ⅓ Large Cucumber, 1 Medium Tomato, 1 Apple, 1 Pear, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash.

Veggie Soup
1 Red Onion
4 Medium Stalks Celery
2 Medium Carrots
5 cloves Garlic
1 small knob Ginger
1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper
822g Diced Tomatoes (NSA)
1 Jalapeno

1 Large Sweet Potato
454g California Mix
Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper

4:30 pm
1 Apple
1 Banana

2nd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 1 Large Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash.

Jade Pearl Ramen Noodle Bowls, Stir Fry Vegetable Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

1 Cup Sweet Cherries
1 Apple

Jade Pearl Ramen Noodle Bowl recipe https://www.lotusfoods.com/recipes/jade-pearl-ramen-noodle-bowls/
I adjusted the the recipe to MWL guidelines & used the Organic Millet & Brown Rice Ramen.

[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 meals today (quite a bit of fruit), feeling good; my pain is still not too severe.

20 October 2018 Meals

1st Meal
10:00 am - 11:15 am
Salad - 3 cups Lettuce, ⅓ Large Cucumber, 1 Medium Tomato, 1 Apple, 1 Pear, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

Veggie Soup
1 Red Onion
4 Medium Stalks Celery
2 Medium Carrots
5 cloves Garlic
1 small knob Ginger
1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper
227g Spinach
454g California Mix
822g Diced Tomatoes (NSA)
1 Jalapeno

1 Large Sweet Potato
1 Banana
½ tsp Pumpkin Pie Spice

4:30pm
1 Apple

2nd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 1 Large Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash.

Broccoli Potato White Bean Soup, Green Beans, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash.

1 Cup Strawberries
1 Cup Sweet Cherries

Broccoli Potato White Bean Soup recipe http://kblog.lunchboxbunch.com/2016/01/broccoli-potato-white-bean-soup.html

[Mark Cooper]

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

Exercise: PT Exercises X 2, 30 minutes Stair Climbing on PowerMIll - vigorous pace.

2 meals again today & at the end of the day I feel like I really hit the sweet spot - not at all overfull, nor hungry for more. I had a pretty busy day today with family activities and quite a bit of standing and walking, but my ankle pain is still pretty manageable - I really hope this level of pain is a "new normal."

21 October 2018 Meals

1st Meal
9:00 am - 10:00 am
Salad - 3 cups Lettuce, 454g Broccoli, ⅓ Large Cucumber, 1 Medium Tomato, 1 Apple, 1 Pear, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash.

1 Cup Old Fashioned Oats / 2 Cups Water
2 Bananas
1 Apple
1 Cup Strawberries
1 Cup Sweet Cherries
¼ tsp each Cardamom, Cinnamon, Nutmeg

2nd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 1 Large Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash.

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

[VegSeekingFit]

Hi Mark,

Thanks for posting the recipe with the Lotus brown rice / millet ramen noodles. I have a pack of them - and love the idea to MWL a recipe!! Yum!!

Cheers,
Stephanie

[Mark Cooper]

No problem, it turned out really tasty when we made it! Hope you enjoy it!

[Mark Cooper]

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

Exercise: PT Exercises X 3, 60 minutes vigorous Calisthenics.

Another good day today, maybe the lowest pain severity so far. I had my Heme/Onc appointment today, and it seems the results from my bone marrow biopsy were completely normal - he said the pathologist literally said “the most normal results I can imagine,” so REALLY good news. They still have no idea what is the cause of my chronic foot/ankle pain, but at least that has been improving. I’m having a follow-up MRI on my ankle in a couple months to see if the situation has changed and some more blood work to make sure everything is back within the normal range. I’m a bit frustrated to not have an actual diagnosis, but feel really positive overall (particularly since my pain level has been SO much better recently).
2 meals today, quite full at the end of the day, but not terribly stuffed.

22 October 2018 Meals

1st Meal
12:45 pm - 1:30 pm
Salad - 3 cups Lettuce, ⅓ Large Cucumber, 1 Medium Tomato, 1 Apple, 1 Pear, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

Veggie Soup
1 Red Onion
4 Medium Stalks Celery
2 Medium Carrots
5 cloves Garlic
1 small knob Ginger
1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper
227g Spinach
822g Diced Tomatoes (NSA)
1 Jalapeno

1 Large Sweet Potato
454g Broccoli
Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

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

Mujaddara, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

1 Cup Strawberries
1 Cup Sweet Cherries
1 Banana

[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.

My pain was somewhat worse today, although still manageable. 2 meals today, but I was quite hungry and ended up eating a large quantity of fruit.

23 October 2018 Meals

9:15 am
2 Pears

1st Meal
11:15 pm - 12:30 pm
Salad - 3 cups Lettuce, ⅓ Large Cucumber, 1 Medium Tomato, 1 Apple, 1 Kiwi, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

Veggie Soup
1 Red Onion
4 Medium Stalks Celery
2 Medium Carrots
5 cloves Garlic
1 small knob Ginger
1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper
170g Kale
822g Diced Tomatoes (NSA)
1 Jalapeno

1 Large Sweet Potato
454g Broccoli
Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 2 Tbsp Salsa, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

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

1 Cup Strawberries
1 Cup Mixed Berries
1 Kiwi
1 Banana
1 Apple

Straight Up Food Cauliflower Soup, Brussels Sprouts, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.


Recipe for Straight Up Food Cauliflower Soup http://www.straightupfood.com/blog/2018/10/13/cauliflower-soup/
I used 2 lbs of Cauliflower and omitted the optional cashews.

[f00die]

hi there
i notice you do quite a bit of stairclimbing
have you tried some weight training?
like: squats, deadlifts, standing overhead presses
something to load your feet differently
with less repetitive motion?
just a thought

[Mark Cooper]

Hi foodie,

I do actually do bodyweight squats 3 days a week as part of my calisthenics routine along with single leg calf raises and bulgarian split squats as part of my physical therapy exercises. Maybe I'll try to incorporate overhead presses or deadlifts a few times a week - worth a try. Thanks for sharing your thoughts!