Mark's MWL Journal

[Mark Cooper]

JOURNAL
Really sick today, so no additional exercise aside from Physical Therapy drills & exercises. 3 meals today, I was really just wanting comforting starches and fruit, so I treated myself a bit more than I normally would. I REALLY hate being sick! My pain level was really mild today, but I did also take it really easy.
EXERCISE
Physical Therapy Exercises, 3 sets
Bridges, Crunches & Wall Handstands, 3 sets
MEALS
1st Meal
12:15-13:15
PRELOAD
Everyday Salad
Simple Veggie Soup, ~3 Cups
Seasoning Blend (salt free), ½ tsp
STARCH
Potato, 2 small (~300g)
Leftover Malai Kofta / “Cheeseburger” Soup
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
14:00-14:45
PRELOAD
Fruit Salad, 2 Cups Pineapple, 1 Banana, 1 Apple
STARCH
Oatmeal, ~ 2 cups
CONDIMENTS
Maple Syrup, ~1 Tbsp
Molasses, ~ 1 Tbsp
Cinnamon, ½ tsp
DESSERT
1 Banana, 1 Cup Mixed Berries

3rd Meal
17:00-17:45
PRELOAD
Fruit Salad, 2 Cups Mixed Berries, 1 Apple
STARCH
Oatmeal, ~ 2 cups, 1 Medium Japanese Sweet Potato
CONDIMENTS
Maple Syrup, ~1 Tbsp
Molasses, ~ 1 tsp
Cinnamon, ½ tsp
DESSERT
1 Cup Cherries
COMPLIANCE
10 Pt MWL Checklist
8/10 I'm only counting today as 80% compliant with the checklist since I didn't really go 50/50 for all my meals and I included several tablespoons of maple syrup.

[Mark Cooper]

JOURNAL
Really sick today, mostly stayed in bed.
EXERCISE
Physical Therapy Exercises, 3 sets
Bridges, Crunches & Wall Handstands, 3 sets
MEALS
1st Meal
9:30-10:30
PRELOAD
Everyday Salad
Simple Veggie Soup, ~3 Cups
STARCH
Sweet Potato, 1 large(~300g)
Oatmeal, ~2 Cups
FRUIT
Pineapple, 2 Cups
CONDIMENTS
Maple Syrup, ~2 Tbsp
Cinnamon, ½ tsp
COMPLIANCE
10 Pt MWL Checklist
8/10 Another 80% day, not much exercise and several Tbsp of Maple Syrup.

[Daydream]

Mark, I hope you feel better soon.

[Mark Cooper]

Mark, I hope you feel better soon.

Thank you SO much!

[Mark Cooper]

JOURNAL
I’m sorry to report that I really went off the rails today! I woke up really hungry and craving breakfast cereal. I decided to eat a big bowl of oats, puffed rice, dates, apples, bananas and walnuts with soymilk. I ultimately stuffed myself on 3 big bowls, so clearly put myself in the pleasure trap/activated the cram circuit. I have to admit that the recent relapse in the severity of my pain and getting sick on top of that has really thrown me for a loop. I’ve been worried, depressed and struggling the past few days. The good news is that this evening I finally feel like I might be getting over this bug I’ve come down with and hopefully I can get back to my regular routine of activity tomorrow. So, tomorrow is day one again for 100% MWL compliance. Something I learned today: I absolutely cannot eat EVEN healthy high calorie density foods like dried fruits, dried cereals and nuts without getting myself into trouble and making bad decisions. Some people can eat these foods without a problem, and although I WISH I could - I cannot. If I want to really secure my health, then I absolutely need to only eat MWL compliant foods.
EXERCISE
Physical Therapy Exercises, 3 sets
Bridges, Crunches & Wall Handstands, 3 sets

[f00die]

hope you feel better soon mark
funny story
why are you counting your bowls of food?
or concluding you are in the pleasure trap/cram circuit?
youve been sick, caloric demand goes up
to help recovery in illness
the guideline is to eat when hungry
stop when comfortably full
however much food that is
you musta needed the calories
see how you do tomorrow and the next few days
before concluding you cant eat
compliant albeit rich foods
every now and then

[Mark Cooper]

hope you feel better soon mark

Thanks so much! I think I'm finally recovering from this bug I've contracted.

the guideline is to eat when hungry
stop when comfortably full
however much food that is
you musta needed the calories
see how you do tomorrow and the next few days
before concluding you cant eat
compliant albeit rich foods
every now and then

I really did eat way past the point of satiety, I was definitely not comfortable. I felt pretty out of control, to be honest. I really do appreciate you sharing your observations, and I will try to keep some perspective in considering all this.

[Mark Cooper]

JOURNAL
I didn’t actually get hungry today until it was time for supper (I would guess that is because I ate SO many calories yesterday), so just one meal today. I’m still getting over the last vestiges of my illness, but I’m finally starting to feel like my normal self again. My ankle/foot pain was not as mild today as my best days, but not nearly as bad as the worst recent day; I’m tentatively considering that to be some progress. Back to my regular calisthenics routine today, which went pretty well ( I am a little more sore than usual, due to the long weekend of inactivity). I’m feeling much more positive today.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges, Crunches & Wall Handstands, 2 sets
MEALS
1st Meal
17:00-18:00
PRELOAD
Everyday Salad
Simple Veggie Soup, ~3 Cups
Seasoning Blend (salt free), ½ tsp
STARCH
Potato, 2 small (~300g)
NON-STARCHY VEGETABLES
Peppers, Onions & Green Beans, ~454g
CONDIMENTS
Lime Juice, ~2 Tbsp
Vinegar, ~ 2 Tbsp
Seasoning Blend (salt free), ½ tsp
Dried Hot Pepper, ¼ tsp
Nutritional Yeast, 1 tsp
Salsa, 2 Tbsp
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
2 meals today, more normal appetite. I had a nice cardio workout this morning (although still a little short of my usual performance level) so I feel like I’m really getting back to normal. Some muscle soreness after the workout, but only mild ankle pain throughout the day! I’m feeling MUCH better, pretty great actually. I’m a bit embarrassed by how down in the dumps I got over the weekend, going to try to maintain a better perspective moving forward (it really seems like the mental aspects of dealing with chronic pain can be as difficult as the more physical setbacks). Grateful to have this journal to look back at to get a better view of my situation.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges, Crunches & Wall Handstands, 2 sets
MEALS
1st Meal
10:15-11:00
PRELOAD
Everyday Salad
Simple Veggie Soup, ~3 Cups
Seasoning Blend (salt free), ½ tsp
STARCH
Japanese Sweet Potato, 1 large (~300g)
PULSES
Cannellini Beans, ¾ Cup
CONDIMENTS
Lime Juice, ~2 Tbsp
Vinegar, ~ 2 Tbsp
Seasoning Blend (salt free), ½ tsp
Habanero Salsa (Homemade NSA), ¼ Cup

2nd Meal
17:15-18:30
PRELOAD
Everyday Salad
STARCH
Sunrise Breakfast Bake (MWL adjusted) w/ Cauliflower Sauce, ~ ½ plateful
NON-STARCHY VEGETABLES
Brussels Sprouts, ~454g
CONDIMENTS
Lime Juice, ~2 Tbsp
Vinegar, ~ 2 Tbsp
Seasoning Blend (salt free), ½ tsp
Habanero Salsa (Homemade NSA), ¼ Cup
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
Really successful Calisthenics workout this morning. 2 meals, feeling quite well. My energy level feels back to normal and my pain was quite mild.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges, Crunches & Wall Handstands, 2 sets
MEALS
1st Meal
10:30-11:30
PRELOAD
Everyday Salad
Simple Veggie Soup, ~3 Cups
Seasoning Blend (salt free), ½ tsp
STARCH
Sunrise Breakfast Bake w/ Cauliflower Sauce, ~ ½ plateful
PULSES
Cannellini Beans, ¾ Cup
CONDIMENTS
Lemon & Lime Juice, ~2 Tbsp
Vinegar, ~ 2 Tbsp
Seasoning Blend (salt free), ½ tsp

2nd Meal
17:00-18:15
PRELOAD
Everyday Salad
Simple Veggie Soup, ~3 Cups
Seasoning Blend (salt free), ½ tsp
STARCH
Lentils, Cauliflower Mashed Potatoes, Cauliflower Gravy, ~ ½ plateful
NON-STARCHY VEGETABLES
Normandy Mix, ~454g
CONDIMENTS
Lemon & 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
2 meals today, feeling good. Travelling early tomorrow for a week at WDW with family, I'm going to stick to MWL, but not sure if I'll be able to journal and log my experiences. Hoping for a fun and compliant week!
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges, Crunches & Wall Handstands, 2 sets
MEALS
1st Meal
12:45-13:45
PRELOAD
Everyday Salad
Simple Veggie Soup, ~3 Cups
Seasoning Blend (salt free), ½ tsp
STARCH
Sunrise Breakfast Bake (adjusted for MWL) (~300g), Cauliflower Sauce
PULSES
Cannellini Beans, ¾ Cup
CONDIMENTS
Lemon-Lime Juice, ~2 Tbsp
Vinegar, ~ 2 Tbsp
Seasoning Blend (salt free), ½ tsp
Salsa, ¼ Cup

2nd Meal
17:00-18:00
PRELOAD
Everyday Salad
STARCH
Brown Basmati Rice & Wicked Mushrooms, ~ ½ plateful
NON-STARCHY VEGETABLES
Normandy Mix, ~454g
CONDIMENTS
Lemon-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]

Back home after our big trip - we had a really fun time at Walt Disney World and it was really great to have our extended family together. Now I'm really busy getting caught up with work back here and getting ready for the holiday (it rather snuck up on us!)

I'm going to take the month of December off from journaling and from doing weigh-ins - I'm still going to keep to the 10 point MWL checklist (except for some regular McDougall feast recipes for Xmas day), but just spend a month not worrying about progress or logging things so I can de-stress a bit and catch up with other things. I still intend to be present on the Discussion Board, but it will free up a fair amount of my time to not journal all my daily meals.

I was able to stay mostly on MWL for the Disney holiday, but we stayed in a suite with a full kitchen - it would have been VERY challenging to remain MWL compliant otherwise.

I'll report more details on the trip when I have a little more time.

Looking forward to catching up with everyone here!

[Mark Cooper]

JOURNAL
New year, new month - back to journaling! I had a busy but pleasant December, and I’m looking forward to a meaningful and productive 2019. My pain levels have been mostly very manageable, but still ever-present.
EXERCISE
Physical Therapy Exercises, 2 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets
MEALS
1st Meal
11:00-12:30
PRELOAD
Everyday Salad
Simple Veggie Soup, ~3 Cups
Seasoning Blend (salt free), ½ tsp
STARCH
Sweet Potato, 1 large , Potato, 1 small
PULSES
Lentils, 1 Cup
NON-STARCHY VEGETABLES
California Mix, ~454g
CONDIMENTS
Lemon Juice, ~2 Tbsp
Vinegar, ~ 2 Tbsp
Seasoning Blend (salt free), ½ tsp
Dried Hot Pepper, ¼ tsp
Compliant Ketchup, 2 Tbsp

2nd Meal
17:45-18:30
PRELOAD
Everyday Salad
STARCH
Cauliflower Dal & Rice, ~ ½ plateful
NON-STARCHY VEGETABLES
California Mix, ~454g
CONDIMENTS
Lemon Juice, ~1 Tbsp
Vinegar, ~ 1 Tbsp
Seasoning Blend (salt free), ½ tsp
Dried Hot Pepper, ¼ tsp
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
Trying something new with the meal journal below - photos of everything. Pain was relatively mild today, and I was quite productive. 2019 is starting off well!
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges, Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Kale, Red Lentil, Tomato Soup by Mark Cooper, on Flickr

Cauliflower Dal, Potato Patties & Normandy Vegetables by Mark Cooper, on Flickr

Pear by Mark Cooper, on Flickr

2nd Meal

Everyday Salad #2 by Mark Cooper, on Flickr

Pea Soup, Brown Rice, Normandy Vegetables by Mark Cooper, on Flickr

COMPLIANCE
10 Pt MWL Checklist
10/10

[Lyndzie]

Mark, good to see you are back. Love the pics. You eat an impressive amount of food!