Mark's MWL Journal

[Mark Cooper]

JOURNAL
My pain remained mild today and I’m feeling very well.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Everyday Salad by Mark Cooper, on Flickr
Spinach Tomato Soup by Mark Cooper, on Flickr
Nacho Fries, California Mix by Mark Cooper, on Flickr

2nd Meal
Everyday Salad by Mark Cooper, on Flickr
Cauliflower Mashed Potatoes, Carrot Cauliflower Gravy, Green Beans by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[bunsofaluminum]

These pics of your food...are you sprinkling red pepper flakes on all the things? because WOW. Burning lips! It all looks really good though.

[Mark Cooper]

These pics of your food...are you sprinkling red pepper flakes on all the things? because WOW. Burning lips! It all looks really good though.

LOL, I do eat red pepper on quite a few things, but it might also be Mrs. Dash in some of the photos (or both in some cases). I do like spicy!

[Mark Cooper]

JOURNAL
My pain was somewhat more severe today, not sure if the flare up was spurred by jogging or induced by a particularly stressful day. I still feel pretty great, otherwise.
EXERCISE
Physical Therapy Exercises, 3 sets
Jogging, 30 minutes
Pulldowns & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Spinach Tomato Soup by Mark Cooper, on Flickr

Japanese Sweet Potato, Normandy Vegetables, Refried Beans, Cauliflower Cheez Sauce, Salsa by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Goguma-bap, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
My pain flare calmed down today, it wasn’t as mild as my best days, but definitely less severe than yesterday.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Kale Tomato Green Chile Soup by Mark Cooper, on Flickr

Oven Fries, Brussels Sprouts, Compliant Ketchup by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Wild Rice, Stir-fry Vegetable Blend, Cauliflower Carrot Gravy by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
My pain was back to being mild again today, although I do feel a bit stiff and sore.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Everyday Salad by Mark Cooper, on Flickr
SNAP Stew by Mark Cooper, on Flickr

2nd Meal
Everyday Salad by Mark Cooper, on Flickr
Vegetable Ramen Noodles, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
My pain was mostly mild again today, I’m feeling pretty great.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Everyday Salad by Mark Cooper, on Flickr
SNAP Stew by Mark Cooper, on Flickr

2nd Meal
Everyday Salad by Mark Cooper, on Flickr
Chili CHeez Fries, Stir-fry Vegetable Blend by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
Pretty mild chronic pain again today, although my knee is a bit sore.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Everyday Salad by Mark Cooper, on Flickr
Spinach Tomato Green Chile Soup by Mark Cooper, on Flickr
Japanese Sweet Potato, Broccoli, Brussels Sprouts, Cheez Sauce, Salsa by Mark Cooper, on Flickr

2nd Meal
Everyday Salad by Mark Cooper, on Flickr
Japanese Sweet Potato, Broccoli, Brussels Sprouts by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
My pain was mild again today, and my knee was much less sore; feeling good.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Banana Nice Cream, Blueberries by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Steak Fries, Stir Fry Vegetable Blend, Carrot Cauliflower Gravy by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
9/10 One strike for Nice Cream.

[Mark Cooper]

JOURNAL
My schedule was pretty crazy today and I didn’t have my usual amount of prep time, so no salads today. My pain was quite mild for the majority of the day and my knee is feeling much better.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Blueberry Banana Nice Cream by Mark Cooper, on Flickr

Dr. McDougall's Split Pea Soup, Wild Rice by Mark Cooper, on Flickr

2nd Meal

Hash Browns, Peppers, Onions, Salsa, Green Beans by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
8/10 Two strikes - Nice Cream and lack of sequencing.

[moonlight]

Hi Mark, funny thing, I came to your page today to try and inspire myself to start making salads. Yours always look so appetizing... And, today, no salad! How unlike you! I go the grocery store, look at the lettuce choices, then walk away... I hope you are having a good day!

[Mark Cooper]

Hi Mark, funny thing, I came to your page today to try and inspire myself to start making salads. Yours always look so appetizing... And, today, no salad! How unlike you! I go the grocery store, look at the lettuce choices, then walk away... I hope you are having a good day!

What a funny coincidence! I just did not have time to make my big salads yesterday, but I'm back on the salad train today! I actually really like iceberg lettuce and it is very inexpensive, so it is my usual go to; I do use romaine, green leaf or red leaf sometimes, as well.

[Mark Cooper]

I feel like over the last few months I've posted photos of just about everything I eat and it seems to be getting somewhat repetitive. Consequently, moving forward I'm planning on only posting new photos when I make something I haven't made in the past. I'm also going to start tracking my food and compliance with a weekly summary, instead of each day. I will probably still journal my experiences here more often than once a week, when I feel like I have something worth sharing or an observation I want to preserve for my future reference. Sorry if anyone is disappointed with these changes, I feel like I need to mix things up somewhat.

[Lyndzie]

Mark, your journal is amazing, but no one can be expected to photograph all of their meals forever. You’ve created a wonderful resource for people trying to implement the MWL guidelines. Thank you for sharing your journey!

[Mark Cooper]

Mark, your journal is amazing, but no one can be expected to photograph all of their meals forever. You’ve created a wonderful resource for people trying to implement the MWL guidelines. Thank you for sharing your journey!

Thanks, Lindsey! That was very kind of you to say and I'm really gratified if this journal can be a resource for other people's journey.