Mark's MWL Journal

[bunsofaluminum]

That cauliflower soup looks really delicious! I'm LOVING SOUP SEASON!

[Mark Cooper]

It was quite tasty - I did go heavier on the herbs & spices than the recipe called for and used vegetable stock instead of water. Very light and creamy.

[Mark Cooper]

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

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

2 meals today, with a big fruit salad in between. My pain was pretty mild again today and I’m feeling good.

24 October 2018 Meals

1st Meal
9:30 am - 10:15 am
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 Smoked Paprika, 1 tsp Chipotle Powder, 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 Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

1:15 pm
1 ½ Cups Mixed Berries, 1 Banana, 1 Apple, 1 Kiwi, ¼ tsp Cinnamon

2nd Meal
3:45 pm - 4:45 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.

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

1 Apple

[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.

Another mild day for pain, and my primary doctor thinks the pain is caused by some sort of nerve issue, so going to try Gabapentin and see if it helps. 2 meals today, feeling quite good.

25 October 2018 Meals

1st Meal
12:15 pm - 1:00 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 Smoked Paprika, 1 tsp Chipotle Powder, 1 tsp Turmeric, ½ tsp Black Pepper
227g Spinach
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.

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, ½ tsp Black Pepper.

Lentil Sloppy Joe’s, Potato, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.


Sloppy Lentil Joe’s recipe https://www.drmcdougall.com/health/education/recipes/mcdougall-recipes/?recipe-id=169&recipe-name=Sloppy-Lentil-Joes
I substituted 185g of Crushed Pineapple in place of the brown sugar the recipe includes.

[VegSeekingFit]

Hey Mark,
Glad that you are feeling good and pain is manageable.

Love your substitution on the Lentil Sloppy Joe recipe. I have that one on my "to make" list and will definitely try with the pineapple.

Cheers,
Stephanie

[Mark Cooper]

Thanks, Stephanie. If you enjoy the taste of pineapple, I've found it makes a pretty good sugar substitute in recipes, I often use it in place of dates in recipes that call for date paste / date syrup, as well (dates can be somewhat expensive and I don't like to keep really high calorie density foods in the house ).

[Mark Cooper]

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

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

2 meals today, feeling really good - my pain was the most mild so far, I think perhaps the Gabapentin is working. Hopefully this trend continues

26 October 2018 Meals

1st Meal
12:15 pm - 1:00 pm
Salad - 3 cups Lettuce, ⅓ Large Cucumber, 1 Medium Tomato, 1 Apple, 1 Kiwi, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 tsp Korean Pepper.

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

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

Cauliflower Dal, Rice, Green Beans, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

1 Apple

[Mark Cooper]

A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)
9/10 1 Tbsp Flaxseed in Oatmeal

• Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).

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

2 meals today, pain is quite mild again and I’m feeling really great!

27 October 2018 Meals

1st Meal
8:45am - 9:30 am
Salad - 3 cups Lettuce, 454g Broccoli, ⅓ Large Cucumber, 1 Medium Tomato, 1 Apple, 1 Kiwi, Juice from 1 Lime, 1 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 2 tsp Korean Pepper.

1 Cup Old Fashioned Oats / 2 Cups Water
2 Bananas
1 Apple
2 Cups Mixed Berries
1 Tbsp Flaxseed
¼ tsp each Cardamom, Cinnamon, Nutmeg

4:00pm
½ Cup Pineapple

2nd Meal
5:00 pm - 6:00 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.

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

1 Apple

Original Recipe for Rainbow Skillet Hash https://www.drmcdougall.com/health/education/recipes/mcdougall-recipes/?recipe-id=748&recipe-name=Rainbow-Skillet-Hash

I substituted a Cauliflower “Cheese” Sauce for the peanut butter in this recipe and added 2 lbs of California Mix to make it even more MWL supporting.

My MWL Cheezy Skillet Hash adjusted recipe https://docs.google.com/document/d/e/2PACX-1vSJC36d8JoPYx58N8ijha7wY7pm-9K-xpZNJFPHRvBNCEHGblfdW6dECc-FmCHmzWkqNJ7mqebVQlz1/pub

[Mark Cooper]

A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)
8/10

• Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). flaxseed
• 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. Homemade Oat Blueberry Muffins (oat flour, dates)

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

2 meals today. I made oat blueberry muffins from scratch with my daughter and they turned out great, we had a really nice time, she loved them and they were a really delicious healthful treat for her. Not MWL compliant - I ate 6 of them (they were fairly small). My pain was, again, quite mild - a really nice day.

28 October 2018 Meals

1st Meal
10:00 am - 11:15 am
Salad - 3 cups Lettuce, ⅓ Large Cucumber, 1 Medium Tomato, 1 Apple, 1 Kiwi, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 tsp Korean 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 Coriander, 1 tsp Korean Pepper, 1 tsp Turmeric, ½ tsp Black Pepper.
170g Kale
822g Diced Tomatoes (NSA)
1 Serrano Pepper

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

6 small Oat Blueberry Muffins (homemade)
½ Cup Pineapple

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 Tbsp Flaxseed, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

Sloppy Lentil Joe’s, Rice, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

1 Apple, 2 Bananas

[Mark Cooper]

A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)
9/10

• Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Flaxseed

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

2 meals today, great workout, low level of pain, feeling really good.

29 October 2018 Meals

1st Meal
9:45 am - 10:30 am
Salad - 3 cups Lettuce, ⅓ Large Cucumber, 1 Medium Tomato, 1 Apple, 1 Kiwi, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 tsp Korean 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 Coriander, 1 tsp Korean Pepper, 1 tsp Turmeric, ½ tsp Black Pepper.
227g Spinach
822g Diced Tomatoes (NSA)
1 Tbsp Flaxseed
1 Serrano Pepper

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

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

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

[Mark Cooper]

A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)
9/10

• Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Flaxseed

Exercise: PT Exercises X 3, 30 minutes Stair Climbing on Powermill - vigorous pace, 3 sets Scapular Rows, Wall Handstands.

2 meals today, spent most of the day on my feet and I did have some pain, but much more mild than it would have been a few weeks ago. The medicine definitely makes a difference.

30 October 2018 Meals

1st Meal
12:45 pm - 1:30 pm
Salad - 3 cups Lettuce, ⅓ Large Cucumber, 1 Medium Tomato, 1 Apple, 1 Kiwi, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 tsp Korean 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 Coriander, 1 tsp Korean Pepper, 1 tsp Turmeric, ½ tsp Black Pepper.
227g Spinach
822g Diced Tomatoes (NSA)
1 Tbsp Flaxseed
1 Serrano Pepper

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

2 Cups Red Grapes

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

SNAP Mexican Beans & Rice, Brussels Sprouts, White Bean Sour Cream, Salsa, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 tsp Red Pepper.

2 Cups Watermelon

[Mark Cooper]

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

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

2 meals today, mild pain, great workout, still feeling really good!

31 October 2018 Meals

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

Veggie Soup
1 Red Onion
4 Medium Stalks Celery
2 Medium Carrots
1 tsp Garlic Powder
1 tsp Ginger Powder
1 tsp Cumin, 1 tsp Coriander, 1 tsp Red Pepper, 1 tsp Turmeric, ½ tsp Black Pepper.
227g Spinach
822g Diced Tomatoes (NSA)
198g Green Chiles

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

2 Cups Watermelon
2 Cups Red Grapes

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

SNAP Mexican Beans & Rice, California Mix, White Bean Sour Cream, Salsa, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 tsp Red Pepper.

[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 quantity of fruit, I'm feeling pretty good. I was on my feet quite a bit of the day, and my pain was somewhat worse than yesterday, but still much improved from last week and before.

1 November 2018 Meals

1st Meal
9:45 am - 10:30 am
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, 1 Apple, 1 Kiwi, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Red Pepper.

SNAP Stew
1 Red Onion
227g Spinach
5 Cloves Garlic
1 small knob Ginger
454g California Mix
1 tsp Cumin, 1 tsp Coriander, 1 tsp Red Pepper, 1 tsp Turmeric, ½ tsp Black Pepper.
822g Diced Tomatoes (NSA)
1 Medium Sweet Potato, 1 small Potato
Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash.

1 Cup Mixed Berries
3 Cups Red Grapes

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

Mac & “Cheez’ & Peas, Cauliflower, Broccoli, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Red Pepper.

1 Apple
2 Cups Red Grapes

[Morris]

I am noticing the unhappy face with the flaxseed - most other whole food plant based plans suggest 1 Tablespoon of flaxseed on a daily basis for the Omega 3 -- is that not suggested on the MWL guidelines?

[Idgie]

MWL doesn't include any nuts or seeds.