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 on the exercise bike - vigorous pace.

Still not up to par, but feeling quite a bit more energetic today - my pain is also much more manageable - hopefully I’m finally on the mend. 2 Meals today, feeling on track and comfortable.

[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 on the exercise bike - vigorous pace, leg curls, box sits.

More energy again this morning, I think I have finally adjusted to abstaining from coffee. I was pretty hungry this morning, so started the day with a big, delicious fruit salad. My pain level seems more manageable again today, maybe next week I’ll be able to resume calisthenics. 2 meals today, feeling pretty good. The Illinois St. Food Emporium Vegetable Soup was delicious! Thanks for sharing the recipe, Lindsey!

[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. Overindulged in fruit!
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 on the exercise bike - vigorous pace, 13 minutes brisk walking.

Felt MUCH better this morning, not really sure why, but I’m so happy and grateful! My pain is at the lowest level it has been in weeks. I was quite hungry after morning exercise, so had my first meal much earlier than I have been this week. I got hungry again mid-day and totally overstuffed myself on fruit, it probably would have been wise to just eat a proper meal with starch and non-starchy veg. I was hungry again by dinner time, the evening meal went smoothly.

[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 on the exercise bike - vigorous pace, 3 sets leg curls & box sits.

I was hungry in the morning again today, started my first meal around 9:15am. I’m feeling pretty decent, a little less energy than yesterday and pain is a little more severe, but manageable. 2 meals today, 2 servings of fruit, feeling content and comfortable.

[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 on the exercise bike - vigorous pace, 13 minutes walking on treadmill 4 mph.

I was hungry enough for 3 meals today, feeling pretty good.

[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, 16 minutes walking on treadmill 4 mph, 16 minutes on stair climber - vigorous pace.

Started the day with a big fruit salad today. 2 meals today and I’m feeling pretty good, although my pain level is somewhat worse than yesterday.

[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, 18 minutes walking on treadmill 4 mph, 13 minutes on stair climber - vigorous pace.

I was quite hungry today - ate 4 meals and definitely went way overboard on fruit, but otherwise feeling pretty decent.

[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 1, 30 minutes on exercise bike - vigorous pace

Really crazy, busy day today - I had an ultrasound of my spleen at 8am (should find out results on Thursday), AND we needed to buy a replacement car (our old car was assessed as totaled from the collision) - we spent the whole day running around but found a pretty good deal. Only had a chance to eat one proper meal at home, but I managed to have a compliant evening meal at Ruby Tuesdays. I didn’t have time to do my usual 3 sets of physical therapy drills today, so my ankle is feeling extra sore, but otherwise feels like a pretty good day.

[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 on exercise bike - vigorous pace, leg curls & box sits - 3 sets.

2 meals today and a reasonable amount of fruit. I’m feeling pretty good, pain is more manageable again today. My ribs are still too sore to resume calisthenics tomorrow, but quite a bit better, so maybe next week I’ll be comfortable enough for push-ups, handstands, L-sits, etc.

[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, 18 minutes on treadmill - 4+ mph, 16 minutes on stair climber - vigorous pace.

2 Meals today, fairly reasonable amount of fruit (for me ). I feel pretty good, pain is more manageable again 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 on Exercise Bike - vigorous pace, 3 sets Leg Curls & assisted Squats.

I feel pretty decent again today, pain level is about the same. Had a busy day with dentist and doctor’s appointments, 2 meals today and I’m feeling pretty content. Still no answers regarding my medical problems.

[Mark Cooper]

[quote="Mark Cooper"]A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)

1. Start each meal with a soup and/or salad and/or fruit. Had Oat Clusters as a snack
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, 18 minutes on Treadmill - 4+ mph, 18 minutes on Powermill Stair Climber - vigorous pace.

2 full meals today, 2 big fruit salads and an afternoon snack of oat clusters. Feeling pretty good.

[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 Exercise Bike - vigorous pace, 3 sets each Leg Curls & Deep Squats.

2 meals today, including 2 big fruit salads. I’m feeling pretty good, pain is still always present, but it seems like it has stabilized at a much more manageable level.

[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. Drizzle of Molasses
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Tofu in Spiked "Sour Cream," 1 tsp flaxseed
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, 18 minutes Walking on Treadmill - 4+ mph, 18 minutes Stair Climbing on Powermill - vigorous pace.

Hungry enough for 3 meals today, reasonable amount of fruit, feeling pretty good.

[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). 1 tsp flaxseed
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, 45 minutes Walking on Treadmill - 4+ mph w/ incline, Mobility Drills, Wall Handstand.

Hungry enough for 3 meals again today, reasonable amount of fruit. My ankle pain is a bit worse than the past few days.