Mark's MWL Journal

[Mark Cooper]

JOURNAL
This morning I did some more running on the treadmill; it didn’t seem to noticeably increase my pain level at the time, but the pain did become fairly intense toward the evening - not sure if there is any connection to the running, or something else I did today.
EXERCISE
Physical Therapy Exercises, 3 sets
Jogging, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad, Spinach-Pumpkin-Tomato Soup, Sweet Potato, Russet Potato, Brussels Sprouts by Mark Cooper, on Flickr

2nd Meal

Everyday Salad, Cauliflower-Mashed Potatoes, Lentil Gravy, California Mix by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
Another great calisthenics workout this morning!
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad, Vegetable-Tomato Soup, Russet Potato, California Mix by Mark Cooper, on Flickr

2nd Meal

Everyday Salad, Sweet Potato, Russet Potato, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
Only very mild pain today, for the most part.
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, Kale Tomato Soup, Sweet Potato, California Mix by Mark Cooper, on Flickr

2nd Meal

Everyday Salad, Wild Rice, Fat-Free Golden Gravy, Roasted Brussels Sprouts by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
9/10 One strike today, as fat-free Golden Gravy included brown rice flour.

[Mark Cooper]

JOURNAL
Another really great calisthenics workout this morning and pain was fairly mild today.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad, SNAP Stew by Mark Cooper, on Flickr

2nd Meal

Everyday Salad, Burrito Bowl, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
9/10 One strike, because Spiked “Sour Cream” contains lite silken tofu.

[Mark Cooper]

JOURNAL
Fun day, I went to see Mary Poppins Returns with my wife and daughter. Pain today was fairly mild, again.
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, Simple Veggie Soup, Japanese Sweet Potato, Russet Potato, Cauliflower "Cheez" Sauce, Salsa by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Normandy Vegetables by Mark Cooper, on Flickr

Loaded "Nacho" Hash Browns by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
9/10 One strike for lite silken tofu in Spiked “Sour Cream.”

[Mark Cooper]

JOURNAL
I was quite hungry today, so 3 meals instead of my usual 2. My pain was fairly mild, hopefully that is a trend toward a new normal.
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

Strawberry Banana Nice Cream by Mark Cooper, on Flickr

2nd Meal

Simple Veggie Soup by Mark Cooper, on Flickr

Sweet Potato, Russet Potato, SOS free Salsa by Mark Cooper, on Flickr

3rd Meal

Everyday Salad by Mark Cooper, on Flickr

Steak Fries, Normandy Vegetables, SOS-free Salsa, Nooch by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
9/10 It seems to me Nice Cream is probably pretty close to “drinking your calories,” so one strike.

[Mark Cooper]

JOURNAL
Excellent calisthenics workout this morning! I’ve really seen quite a lot of progress in my calisthenics work and fairly significant muscle and strength increase over the past several weeks. Another day of mild pain, which has really been nice.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad, Simple Veggie Soup, Sweet Potato, Russet Potato, SOS free Salsa, Nooch by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Chili "Cheese" Steak Fries, Brussels Sprouts, Spiked "Sour Cream" by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
9/10 Lite silken tofu in Spiked “Sour Cream.”

[Mark Cooper]

JOURNAL
I was pretty hungry today, so had a large snack of fruit. I’ve been feeling pretty great lately, today pain was fairly mild for most of the day.
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

Simple Veggie Soup by Mark Cooper, on Flickr

Loaded Japanese Sweet Potato by Mark Cooper, on Flickr

SNACK

Orange, Apple, Sweet Cherries, Banana by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Sweet Potato Cauliflower Puree, Normandy Vegetables, Savory Cauliflower Gravy by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[moonlight]

Hi Mark,
I'm glad you are feeling good lately. You are rockin' this diet plan! I've been eating sweet potatoes with jalapenos, too. Very tasty! Have you ever tried the sweet and hot jalapenos? They do have a little sugar in them, so may not be your thing.

[Mark Cooper]

Thanks, moonlight!
I've been using fresh jalapenos (they are super cheap at my local indian grocer), but those sweet hot jalapenos sound delicious! I'll have to take a look and see if I can concoct an SOS free version

[bunsofaluminum]

Hi Mark

Food's looking good, and you are smashing the compliance! way to go!

[Mark Cooper]

Thanks, bunsofaluminum! That is so kind of you to say!

[Mark Cooper]

JOURNAL
Another really great calisthenics workout this morning. I’m still feeling pretty great, with only moderate pain.
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

Japanese Sweet Potato, Savory Cauliflower Gravy by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Enlightened Mushroom Stroganoff, Brown Rice, Teriyaki Brussels Sprouts by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Lyndzie]

Teriyaki Brussels sprouts sound amazing. Where did you find the recipe?

[Mark Cooper]

Teriyaki Brussels sprouts sound amazing. Where did you find the recipe?

They are really delicious, and the recipe is pretty simple. I just halve the brussels sprouts and roast in the oven at 400 for about 30-40 minutes, then take them out and toss with teriyaki sauce (caveat: I use the low sodium kind with no oil, but it does still have a fair amount of salt and some sugar) to just coat (maybe 1 1/2 or 2 Tbsp for about 2 lbs of brussels sprouts), then back in the oven for another 15-20 minutes depending on how crispy you like them. I haven't tried it with frozen brussels sprouts, but I imagine it would work with them, too.