Mark's MWL Journal

[Mark Cooper]

JOURNAL
I had a nice run on the treadmill this morning, and my pain was quite mild all day.
EXERCISE
Physical Therapy Exercises, 3 sets
Jogging, 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

Everyday Salad by Mark Cooper, on Flickr

Spinach Tomato Soup by Mark Cooper, on Flickr

Russet Potato, Red Lentil Chili, Stir-Fry Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
9/10 1 strike today for nice cream.

[Anna Green]

Mark, I have looked and looked for your spinach tomato soup recipe. Is it around somewhere? Could you tell me what's in it? Thanks so much for your pics!

[Mark Cooper]

Mark, I have looked and looked for your spinach tomato soup recipe. Is it around somewhere? Could you tell me what's in it? Thanks so much for your pics!

Hi, Anna!

It is a pretty simple recipe - I use

227g (8oz) Frozen Spinach
822g (about 28-30oz) No Salt Added Diced Tomatoes
1 or 2 tsp minced garlic
1 or 2 tsp minced ginger
1 tsp turmeric powder
1/2 tsp black pepper
1 tsp curry powder

I bring it to a boil, then turn down and simmer for 5-10 minutes. The particular seasonings are just what I prefer - it would work with garlic powder / ginger powder rather than fresh. I would recommend just using whatever seasonings you like most - I imagine italian seasonings would work well. I top mine with a sprinkle of Mrs. Dash Original.

Hope that answers your question, and that you enjoy it!

[Mark Cooper]

JOURNAL
I had another strong calisthenics workout this morning. By the late afternoon, my pain was noticeably more severe today, I’m not sure why. I may be coming down with a bug of some kind, as I was quite tired and my stomach was a bit unsettled off and on throughout the day. I’m really hoping I can fight it off without getting full-blown sick.
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 Soup by Mark Cooper, on Flickr

Cholent, Japanese Sweet Potato, Stir-Fry Vegetables by Mark Cooper, on Flickr

2nd Meal

Apple by Mark Cooper, on Flickr

Cherry Mango Oat Cobbler by Mark Cooper, on Flickr

3rd Meal

Fruit Salad by Mark Cooper, on Flickr

McDougall Potato Casserole, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[bunsofaluminum]

look at you go! I love the reports on less pain. I think there is a great deal of truth in the old saying "Use it or lose it"... we only do ourselves a disservice when we do not move our bodies.

Your foods also look scrumptious! Way to go!

[Mark Cooper]

Thanks! I notice you are really nailing it with the exercise, too!

[Mark Cooper]

JOURNAL
My pain was more mild again today, and I think my immune system has battled back whatever bug it was fighting, so I’m hoping I’ll be back to feeling great tomorrow.
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 Vegetable Soup by Mark Cooper, on Flickr

Baked Oatmeal by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Normandy Vegetables by Mark Cooper, on Flickr

Baked Oatmeal by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Lyndzie]

Hi Mark. What kind of metal bowl do you eat out of? It appears to have measurement markings in the side, but I can’t tell what.

[Rosey]

Hi Mark. What kind of metal bowl do you eat out of? It appears to have measurement markings in the side, but I can’t tell what.

Looks like an Instant Pot pan to me.

[Mark Cooper]

Hi Mark. What kind of metal bowl do you eat out of? It appears to have measurement markings in the side, but I can’t tell what.

It is actually a 16 cup stainless steel mixing bowl (which I realize is a bit ridiculous ). My salads are usually in the range of 8-10 cups, so it makes things easy to just eat out of the mixing bowl, as it is big enough and easy to clean. I usually just pour my soup in the same bowl after I finish my salad. I think I bought the bowl as part of a set at Sur La Table.

[Lyndzie]

Thanks, Mark! Finding big bowls can be hard. Serving and mixing bowls are the way to go.

[Mark Cooper]

JOURNAL
Good calisthenics workout this morning, I’m feeling more or less back to normal today. My pain was fairly mild for the whole day.
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

Oatmeal, Pineapple, Mango, Cherries, Pear by Mark Cooper, on Flickr

3rd Meal

Everyday Salad by Mark Cooper, on Flickr

Cauliflower Mashed Potatoes, Lentils, Green Beans by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
9/10 One strike - second meal was not sequenced.

[Mark Cooper]

JOURNAL
My pain was quite mild throughout the day and it seems like I am fully over whatever bug my immune system was battling. I’m feeling pretty great 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 by Mark Cooper, on Flickr

Simple Vegetable Soup by Mark Cooper, on Flickr

McDougall Potato Casserole, Normandy Vegetables by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Hash Browns, Peppers, Onions, Compliant Ketchup, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
Good calisthenics workout, pain was mild, I’m feeling good.
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 Soup by Mark Cooper, on Flickr

Japanese Sweet Potato Steak Fries, Cauliflower Mashed Potato Patties, Compliant Ketchup, Normandy Vegetables by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Oven Home Fries, Peppers, Onions, Compliant Ketchup, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
Great workout, really busy morning - my pain was still pretty mild at the end of the day and I feel pretty great.
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 Style Vegetable Curry, Intact Whole Grain Mix by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Funeral Potatoes, Teriyaki Brussels Sprouts by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10