Mark's MWL Journal

[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, 3 sets Scapular Pulls & Wall Handstands, 2 sets Bridges, Crunches & Wall Handstands.

2 meals, feeling great, only mild pain & in the groove!

17 November 2018 Meals

1st Meal
Noon - 1:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, 1 Apple, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Simple Veggie Soup
794g Peeled Tomatoes (NSA)
2 Tbsp Ginger-Garlic Paste, 3 Cinnamon Sticks, 1 tsp Onion Powder, 1 tsp Cumin Seed, 1 tsp Coriander, 2 tsp Oregano, 2 tsp Parsley, 1 tsp Paprika, 1 tsp Turmeric, ½ tsp Black Pepper
227g Spinach
454g California Mix
3 Serrano Peppers
½ tsp Mrs. Dash
(I ate about half of this soup with 1st meal & other half with 2nd meal)

1½ Cups ”Fried” Rice, ¾ Cup Lentils
Juice from ½ Lime, 2 Tbsp Cider Vinegar, ½ tsp Mrs. Dash, ¼ tsp Hot Red Pepper.

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

Hungarian Goulash, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper, 1 tsp Nutritional Yeast.

[Idgie]

So happy to see you're in the groove. I am, too, and I'm so glad we're doing well!

[Mark Cooper]

So happy to see you're in the groove. I am, too, and I'm so glad we're doing well!

Thanks, Idgie! It is such a great feeling, let's keep it going!

[Idgie]

It is such a great feeling, let's keep it going!

It's a deal!!!

[Mark Cooper]

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

Exercise: PT Exercises X 1, 30 minutes Stair Climbing on Powermill - vigorous pace, 3 sets Scapular Pulls & Wall Handstands.

3 meals today, only one big salad as I was away at a gathering for the afternoon and early evening. Probably ended up a bit past satiety at the end of the day. Still feeling only very mild pain and great energy.

18 November 2018 Meals

1st Meal
12:45 pm - 1:45 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Tomato, 2 Cups Mixed Berries, 1 Apple, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, 1 Jalapeno.

Simple Veggie Soup
822g Diced Tomatoes (NSA)
2 Tbsp Ginger-Garlic Paste, 3 Cinnamon Sticks, 1 tsp Onion Powder, 1 tsp Cumin Seed, 1 tsp Coriander, 2 tsp Oregano, 2 tsp Parsley, 1 tsp Paprika, 1 tsp Turmeric, ½ tsp Black Pepper
227g Spinach
454g California Mix
2 Serrano Pepper
½ tsp Mrs. Dash
(I ate about half of this soup with 1st meal)

1½ Cups Jade Pearl Ramen Noodle Bowl, ¾ Cup Lentils
Juice from ½ Lime, 2 Tbsp Cider Vinegar, ½ tsp Mrs. Dash, ¼ tsp Hot Red Pepper.

2nd Meal
3:15 pm - 4:15 pm
Jicama, Carrots, Bell Peppers. Kale White Bean Artichoke Dip (MWL compliant recipe). Gingerbread Oatmeal Squares.

3rd Meal
5:30 pm - 6:30 pm
Other half of Simple Veggie Soup.

Hungarian Goulash, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper, 1 tsp Nutritional Yeast..

[Mark Cooper]

JOURNAL
Experimenting with a different format for my daily entries, so I can use a template and maybe save a bit of time. I had a busy day and didn’t really get hungry until late afternoon, so only one meal today. My ankle pain is a bit worse than it has been recently, but still fairly mild. I did also feel some soreness in my right hip today, but that is definitely a different sensation than the nerve pain in my feet/ankles - probably just a bit stiff and sore.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges, Crunches & Wall Handstands, 2 sets
MEALS
1st Meal
17:00-18:15
PRELOAD
Everyday Salad
Simple Veggie Soup, ~3 Cups
Seasoning Blend (salt free), ½ tsp
STARCH
Potato, 2 small (~300g)
PULSES
Lentils, ¾ Cup
NON-STARCHY VEGETABLES
Normandy Mix, ~454g
CONDIMENTS
Lime Juice, ~2 Tbsp
Vinegar, ~ 2 Tbsp
Seasoning Blend (salt free), ½ tsp
Dried Hot Pepper, ¼ tsp
Nutritional Yeast, 1 tsp
COMPLIANCE
10 Pt MWL Checklist
10/10

[Idgie]

I like the new format (not that I should get a vote. ). It's more readable.

[Mark Cooper]

I like the new format (not that I should get a vote. ). It's more readable.

Thanks, Idgie! I like it, too, & glad to know it is a bit more friendly to reading.

[Mark Cooper]

JOURNAL
2 meals today, good workout. I had another really busy day with a great deal of time on my feet. At the end of the day, my pain is a little worse than it has been recently, but still manageable. I might need to be sure and take a bit more time to rest my feet each day.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Bridges, Crunches & Wall Handstands, 2 sets, Scapular Pulls & Wall Handstands, 3 sets
MEALS
1st Meal
12:00-13:00
PRELOAD
Everyday Salad
Simple Veggie Soup, ~3 Cups
Seasoning Blend (salt free), ½ tsp
STARCH
“Fried” Rice, 1½ Cups (~300g)
PULSES
Lentils, ¾ Cup
CONDIMENTS
Lime Juice, ~2 Tbsp
Vinegar, ~ 2 Tbsp
Seasoning Blend (salt free), ½ tsp
Dried Hot Pepper, ¼ tsp
Nutritional Yeast, 1 tsp

2nd Meal
17:00-18:15
PRELOAD
Everyday Salad
Simple Veggie Soup, ~3 Cups
Seasoning Blend (salt free), ½ tsp
STARCH
“Cheeseburger” Soup (adjusted for MWL), ~3 Cups
NON-STARCHY VEGETABLES
Normandy Mix, ~454g
CONDIMENTS
Lime Juice, ~2 Tbsp
Vinegar, ~ 2 Tbsp
Seasoning Blend (salt free), ½ tsp
Dried Hot Pepper, ¼ tsp
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
I was quite hungry today, so had 3 meals and more fruit than I’ve been including lately. Very mild pain for most of the day, but by evening pain was worse and my ankles were somewhat swollen - that hasn’t happened in quite some time. I’m not sure if I just overdid it today, or if something else is going on.
EXERCISE
Physical Therapy Exercises, 2 sets
Calisthenics, 60 minutes
Bridges, Crunches & Wall Handstands, 1 set
MEALS
1st Meal
10:00-11:00
PRELOAD
Everyday Salad
Simple Veggie Soup, ~3 Cups
Seasoning Blend (salt free), ½ tsp
STARCH
Potato, 1 large or 2 small (~300g)
PULSES
Chili, ¾ Cup
CONDIMENTS
Lime Juice, ~2 Tbsp
Vinegar, ~ 2 Tbsp
Seasoning Blend (salt free), ½ tsp
Dried Hot Pepper, ¼ tsp
Nutritional Yeast, 1 tsp

2nd Meal
12:00-12:30
PRELOAD
2 Apples, 2 Bananas
STARCH
Baked Strawberry Oatmeal, ~ 2 Cups
CONDIMENTS
Maple Syrup, ~1 tsp
Molasses, ~1 tsp

3rd Meal
17:30-18:30
PRELOAD
Everyday Salad
Simple Veggie Soup, ~3 Cups
Seasoning Blend (salt free), ½ tsp
STARCH
Malai Kofta (adjusted for MWL) & Brown Basmati Rice, ~ ½ plateful
NON-STARCHY VEGETABLES
Green Beans, ~454g
CONDIMENTS
Lime Juice, ~2 Tbsp
Vinegar, ~ 2 Tbsp
Seasoning Blend (salt free), ½ tsp
Dried Hot Pepper, ¼ tsp
COMPLIANCE
10 Pt MWL Checklist
10/10

[Idgie]

Besides the quantity of fruit, did you eat anything today that you don't usually?

[Mark Cooper]

Besides the quantity of fruit, did you eat anything today that you don't usually?

Nothing that jumps out at me. I don't eat oatmeal or even the tiny amount of maple syrup/molasses I had very often, but I have eaten the baked oatmeal squares since being on gabapentin without any change to my pain levels. I don't know if the fact that I'm definitely coming down with something (I have a sore throat that is worsening and I'm starting to get pretty fatigued) may be causing some general inflammation in my system?

[Idgie]

Aw, man, bummer. Feel better soon!

[Mark Cooper]

Aw, man, bummer. Feel better soon!

Thanks, Idgie.

[Mark Cooper]

JOURNAL
2 meals today. I’m definitely coming down with a bad cold, but my pain was fairly mild today - I tried to take it a bit easier. Had a nice Thanksgiving supper with my wife and daughter.
EXERCISE
Physical Therapy Exercises, 3 sets, Bridges, Crunches & Wall Handstands, 2 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets
MEALS
1st Meal
12:00-13:00
PRELOAD
Everyday Salad
Simple Veggie Soup, ~3 Cups
Seasoning Blend (salt free), ½ tsp
STARCH
Japanese Sweet Potato, 1 large (~300g)
CONDIMENTS
Lime Juice, ~2 Tbsp
Vinegar, ~ 2 Tbsp
Seasoning Blend (salt free), ½ tsp
Dried Hot Pepper, ¼ tsp

2nd Meal
17:15-18:15
PRELOAD
Everyday Salad
Simple Veggie Soup, ~3 Cups
Seasoning Blend (salt free), ½ tsp
STARCH
Stuffed Acorn Squash, ~ ½ plateful
NON-STARCHY VEGETABLES
Normandy Mix, ~454g
CONDIMENTS
Lime Juice, ~2 Tbsp
Vinegar, ~ 2 Tbsp
Seasoning Blend (salt free), ½ tsp
Dried Hot Pepper, ¼ tsp
Nutritional Yeast, 1 tsp
DESSERT
1 Apple
COMPLIANCE
10 Pt MWL Checklist
10/10