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). Tofu in Spiked "Sour Cream"
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 Riding Exercise Bike - vigorous pace, 3 sets each Leg Curls & Box Sits, Mobility Drills, Wall Handstand.

Only felt like two meals today, pain was worse midday, but not as bad by day’s end.

[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, 40 minutes Walking on Treadmill - 4+ mph w/ incline, Mobility Drills, Wall Handstand.

2 meals today, but I really ate a lot of fruit - probably should have replaced some of that with a proper 3rd meal that included starch. Pain today is again somewhat less severe.

[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). 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, 30 minutes Riding Exercise Bike - vigorous pace, 3 sets each Leg Curls / Deep Squats / Scapular Rows, Mobility Drills, Wall Handstand.

3 meals today, reasonable amount of fruit. Pain in my ankle is still there, but manageable; my sternum is FINALLY starting to feel much better, I think I’ll be able to manage calisthenics next week.

[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. Definitely ate too much 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 Stair Climbing on PowerMill - vigorous pace, Mobility Drills, Wall Handstand.

2 meals today, but I went WAY overboard on fruit - past the point of comfort. On the plus side, my ankle pain is consistently much less severe and my sternum is getting close to pain free!

[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). 2 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, 30 minutes Stair Climbing on PowerMill - vigorous pace, Mobility Drills, Wall Handstand, Bridges.

3 meals today and I feel appropriately satiated without being stuffed. Ankle pain is a bit worse today, but still pretty manageable.

[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). 2 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. Ate too much at 3rd meal.
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, 35 minutes Walking on Treadmill - 4.2 mph + incline, Mobility Drills, Wall Handstand.

3 meals today and I ate a bit too much, feeling stuffed at the end of the day. My ankle pain is worse 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. Brown Sugar, 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). Soy Milk, Jif Peanut Butter Powder
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. Ezekiel Bread
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. Ate too much at 1st Meal.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).

Exercise: No Exercise

I was feeling really exhausted and in a lot of pain today, and I totally went off the rails - no non-McDougall compliant foods, but I blew MWL for the day! I also just ate too much; I'm not sure if I was stress eating or trying to use the food as a coping mechanism to deal with the pain or what. I also wasn't able to exercise. Tomorrow, I'm getting back on track - no excuses.

[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). Just physical therapy exercises today, as I'm restricted in activity for today & tomorrow.

Exercise: PT Exercises X 3.

I had my Bone Marrow Biopsy this AM, so no vigorous exercise today or tomorrow. I wasn’t permitted to eat or drink anything until after the procedure, so just one meal today when I returned from the hospital. I am feeling somewhat better today and my ankle pain is somewhat improved, as well. I’m pretty sore from the procedure, but hopefully that will improve quickly. Feeling like I’m more calm, and back on track.

[Idgie]

I hope everything turns out well for you, Mark!

[Mark Cooper]

Thanks, Idgie!

[bunsofaluminum]

Hi Mark

I feel bad for your ankle pain, and can fully commiserate because my ankle is a trouble, too. Frustrating to have this much energy and not be able to keep going because I have GOT to rest my foot "above the level of my heart".
Hopefully your PT will get things straightened out and you'll have full pain-free mobility!

[Mark Cooper]

Thanks so much, bunsofaluminum!

You are right, it is SO frustrating to be limited by pain, rather than energy level. I totally feel for you as well - it can be a real wear on a person when these issues just seem to go on and on. Take care!

[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). Just physical therapy exercises today.

Exercise: PT Exercises X 3.

2 meals today, feeling completely satiated and kept fruit to an appropriate amount. My energy today was better and my pain was somewhat less severe. I'm excited to get back to some regular exercise tomorrow.

[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 my wife was working late so I just made a double batch of “SNAP Stew” and ate it for both meals. My energy level today was quite good, but my ankle pain 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, 30 minutes Walking on Treadmill >4.2 mph + incline.

Happy to be able to exercise properly again! 2 meals today, 2 servings of fruit, feeling pretty good.