Mark's MWL Journal

Share your daily McDougall menus and/or keep a journal describing your personal progress.

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17 January 2019

Postby Mark Cooper » Thu Jan 17, 2019 5:48 pm

JOURNAL
Another really good, strong workout this morning, I’m still feeling pretty great, although pain was a little more intense today.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
SNAP style Stew by Mark Cooper, on Flickr
Image
Japanese Sweet Potato, Hot sauce, Salt free Seasoning by Mark Cooper, on Flickr

2nd Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Funeral Potatoes, Green Beans by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10 :D
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Mark Cooper
 
Posts: 2174
Joined: Fri Jul 13, 2018 8:17 am
Location: Princeton, NJ 08540

18 January 2019

Postby Mark Cooper » Fri Jan 18, 2019 5:33 pm

JOURNAL
I am really loving my morning workouts! Still feeling pretty great, had a fairly busy day today, but only very mild pain.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Tomato Spinach Soup by Mark Cooper, on Flickr
Image
Funeral Potatoes, California Mix by Mark Cooper, on Flickr

2nd Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Mujaddara, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10 :D
User avatar
Mark Cooper
 
Posts: 2174
Joined: Fri Jul 13, 2018 8:17 am
Location: Princeton, NJ 08540

Re: Mark's MWL Journal

Postby Lyndzie » Fri Jan 18, 2019 8:08 pm

Mark, I love your cooking. How do you make funeral potatoes? If you take out the cheese, butter, sour cream and chips, all you are left with is...potatoes?
Lindsey
My food journal: Adventures in Eating
My pregnancy journal: Maybe a Baby 2017
www.lindseyhead.coach
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Re: Mark's MWL Journal

Postby Mark Cooper » Sat Jan 19, 2019 8:35 am

Lyndzie wrote:Mark, I love your cooking. How do you make funeral potatoes? If you take out the cheese, butter, sour cream and chips, all you are left with is...potatoes?

Ha! I actually laughed out loud when I read that - SO true!
I basically use this recipe :arrow: https://www.brandnewvegan.com/recipes/v ... l-potatoes

I substitute my own cauliflower "cheese" sauce for the one in the recipe; and, if I'm just making it for my family, I leave out the topping. It is one of my favorites, although the rest of my family finds it to be a bit spicy.
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Location: Princeton, NJ 08540

Re: Mark's MWL Journal

Postby Lyndzie » Sat Jan 19, 2019 9:07 am

Thanks, Mark! I love the idea of cauliflower cheesy potatoes. I will put this in the queue of new recipes to try.
Lindsey
My food journal: Adventures in Eating
My pregnancy journal: Maybe a Baby 2017
www.lindseyhead.coach
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19 January 2019

Postby Mark Cooper » Sat Jan 19, 2019 5:21 pm

JOURNAL
I had another pretty busy day today, still feeling very well with only moderate pain.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Spinach Tomato Soup by Mark Cooper, on Flickr
Image
Enlightened Mushroom Stroganoff, Brown Rice, Funeral Potatoes, Brussels Sprouts by Mark Cooper, on Flickr

2nd Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Oven Home Fries with Compliant Ketchup, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10 :D
User avatar
Mark Cooper
 
Posts: 2174
Joined: Fri Jul 13, 2018 8:17 am
Location: Princeton, NJ 08540

20 January 2019

Postby Mark Cooper » Sun Jan 20, 2019 5:33 pm

JOURNAL
I’m still feeling quite well, although my pain was somewhat more intense today. I treated myself to a big helping of nice cream today, being mindful that it can lead to passive overconsumption. I think it is something I will start including once a week, but probably ONLY once a week.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Strawberry Banana Nice Cream by Mark Cooper, on Flickr

2nd Meal
Image
Spinach Tomato Soup by Mark Cooper, on Flickr
Image
Japanese Sweet Potato, Russet Potato, California Mix, Onion, Compliant Ketchup by Mark Cooper, on Flickr

3rd Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Wicked Mushrooms, Brown Rice, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
9/10 One strike for Nice Cream.
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Mark Cooper
 
Posts: 2174
Joined: Fri Jul 13, 2018 8:17 am
Location: Princeton, NJ 08540

21 January 2019

Postby Mark Cooper » Mon Jan 21, 2019 5:40 pm

JOURNAL
I’m feeling really great again today, only mild pain.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Spinach Tomato Soup by Mark Cooper, on Flickr
Image
Japanese Sweet Potato, Russet Potato, Brussels Sprouts, Onion, Compliant Ketchup by Mark Cooper, on Flickr

2nd Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Cauliflower Soup, Green Beans, Yummy Sauce by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10 :D
User avatar
Mark Cooper
 
Posts: 2174
Joined: Fri Jul 13, 2018 8:17 am
Location: Princeton, NJ 08540

22 January 2019

Postby Mark Cooper » Tue Jan 22, 2019 5:50 pm

JOURNAL
Still feeling pretty great, only mild pain. I was quite hungry today, as well.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Simple Veggie Soup by Mark Cooper, on Flickr
Image
Seasoned Russet Potatoes by Mark Cooper, on Flickr

2nd Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Cauliflower Soup by Mark Cooper, on Flickr
Image
Sloppy Lentil Joe's, Brown Rice, California Mix by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10 :D
User avatar
Mark Cooper
 
Posts: 2174
Joined: Fri Jul 13, 2018 8:17 am
Location: Princeton, NJ 08540

Re: Mark's MWL Journal

Postby bunsofaluminum » Wed Jan 23, 2019 9:06 am

I'm loving the 50% greens/50% starches on your plates. Do you sprinkle red pepper flakes on stuff, or is that some other type of seasoning I"m seeing?

*note to self: buy some California blend veggies* they look so GOOOOOD!
JUST DON'T EAT IT

I heart my endothelial lining
by red squirrel

simple, humble food
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The rest is an industry looking to make a buck off my poor health
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Re: Mark's MWL Journal

Postby Mark Cooper » Wed Jan 23, 2019 9:30 am

bunsofaluminum wrote:I'm loving the 50% greens/50% starches on your plates. Do you sprinkle red pepper flakes on stuff, or is that some other type of seasoning I"m seeing?

*note to self: buy some California blend veggies* they look so GOOOOOD!

Thanks!

I season my food with lemon juice, cider vinegar, Mrs. Dash and dried hot pepper - so you are correct, that is what you see in many of the pics.
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Mark Cooper
 
Posts: 2174
Joined: Fri Jul 13, 2018 8:17 am
Location: Princeton, NJ 08540

23 January 2019

Postby Mark Cooper » Wed Jan 23, 2019 6:20 pm

JOURNAL
Another excellent calisthenics workout this morning, feeling good, pain mild.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Kale, Brussel Sprout, Tomato Soup by Mark Cooper, on Flickr
Image
Russet Potatoes, Sloppy Lentil Joes by Mark Cooper, on Flickr

2nd Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Goguma-bap, Normandy Vegetables, Cherub Sauce by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10 :D
User avatar
Mark Cooper
 
Posts: 2174
Joined: Fri Jul 13, 2018 8:17 am
Location: Princeton, NJ 08540

24 January 2019

Postby Mark Cooper » Thu Jan 24, 2019 5:33 pm

JOURNAL
I was quite hungry, so 3 meals, rather than my usual 2. My pain was a bit more troublesome today, but still fairly manageable.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Kale Tomato Soup by Mark Cooper, on Flickr
Image
Russet and Sweet Potato Home Fries, Onion, California Mix, Compliant Ketchup by Mark Cooper, on Flickr

2nd Meal
Image
Almost Instant Apple Pie Rice Pudding, Banana, Cherub Sauce by Mark Cooper, on Flickr

3rd Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Hash Browns, Peppers, Onions, Normandy Vegetables, Compliant Ketchup by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
9/10 One strike today, as my second meal wasn’t sequenced.
User avatar
Mark Cooper
 
Posts: 2174
Joined: Fri Jul 13, 2018 8:17 am
Location: Princeton, NJ 08540

25 January 2019

Postby Mark Cooper » Fri Jan 25, 2019 5:39 pm

JOURNAL
Great calisthenics workout this morning - I’ve progressed all the way to diamond push-ups and fully vertical handstands! My pain was quite mild today and I’m feeling great.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
SNAP style Savory Baked Oats, Sloppy Lentil Joe’s by Mark Cooper, on Flickr

2nd Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Cauliflower Mashed Potatoes, Savory Cauliflower Gravy, Brussels Sprouts by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10 :D
User avatar
Mark Cooper
 
Posts: 2174
Joined: Fri Jul 13, 2018 8:17 am
Location: Princeton, NJ 08540

26 January 2019

Postby Mark Cooper » Sat Jan 26, 2019 5:22 pm

JOURNAL
I had another really great workout this morning, and I’m really feeling well. My pain was quite mild today.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Spinach Tomato Soup by Mark Cooper, on Flickr
Image
Japanese Sweet Potato, Savory Cauliflower Gravy, California Mix by Mark Cooper, on Flickr

2nd Meal
Image
Everyday Salad by Mark Cooper, on Flickr
Image
Cauliflower Soup by Mark Cooper, on Flickr
Image
Grandpa’s Eatloaf, Normandy Vegetables, Mushrooms by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10 :D
User avatar
Mark Cooper
 
Posts: 2174
Joined: Fri Jul 13, 2018 8:17 am
Location: Princeton, NJ 08540

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