Mark's MWL Journal

[Ejeff]

Yes thank you Mark, I always read your journal and your dedication to clean eating truly is inspiring. The pictures of your food always make me hungry, but remind me that we get to enjoy such a wide variety of food and to be grateful for that. I typically don’t have just a salad, my salad has some brown rice in it so it becomes my meal. I love it! And I usually have iceberg or romaine, but I like throwing in a bit of kale also. The extra chewiness makes the salad better for me. Oh and I also include a bit of corn as the touch of sweetness is very nice too. So happy this way of eating has helped your pain.

[Mark Cooper]

Yes thank you Mark, I always read your journal and your dedication to clean eating truly is inspiring. The pictures of your food always make me hungry, but remind me that we get to enjoy such a wide variety of food and to be grateful for that. I typically don’t have just a salad, my salad has some brown rice in it so it becomes my meal. I love it! And I usually have iceberg or romaine, but I like throwing in a bit of kale also. The extra chewiness makes the salad better for me. Oh and I also include a bit of corn as the touch of sweetness is very nice too. So happy this way of eating has helped your pain.

Kale and corn sound like fantastic additions to a salad! I often use apple for the crunch and sweetness, but I love raw kale - I just don't eat it raw very often since I typically buy frozen. I'm not sure I've ever tried corn in a salad (other than a bean salad) but I bet it would be delicious.

[Mark Cooper]

I tried a new (to me) recipe from the Dr. McDougall website today,
Red Lentil Surprise https://www.drmcdougall.com/health/education/recipes/mcdougall-recipes/?recipe-id=141&recipe-name=Red-Lentil-Surprise

I left out the tofu completely and used reduced sodium soy sauce, it was quite delicious over brown rice and came together quickly - definitely a keeper for my family dinners.

Brown Basmati Rice, Red Lentil Surprise, Normandy Vegetables by Mark Cooper, on Flickr

[moonlight]

Thank you, Mark, for wanting to share your journey. You are an inspiration and most helpful in giving me ideas and just sharing in your energy. Your posts are always up lifting.
Like you, I love fresh young kale. I'm fortunate to be harvesting from my own garden now. Today I put young greens in a soup at the last and just wilted the greens. So very tasty! It was pretty.
I'm appreciating early spring!! This way of eating keeps us healthy and energized.

[Mark Cooper]

Thank you, Mark, for wanting to share your journey. You are an inspiration and most helpful in giving me ideas and just sharing in your energy. Your posts are always up lifting.
Like you, I love fresh young kale. I'm fortunate to be harvesting from my own garden now. Today I put young greens in a soup at the last and just wilted the greens. So very tasty! It was pretty.
I'm appreciating early spring!! This way of eating keeps us healthy and energized.

Thanks, moonlight! It is so great to have this community of like-minded people with whom to share this WOE, including our successes AND struggles. I really wish I had a garden - maybe someday!

[Mark Cooper]

I tried another new recipe today, came together pretty easily and my wife and daughter thought it was pretty good, as well.

Recipe https://www.plantbasedgabriel.com/recipes/vegan-chicken-enchilada-bake-wfpb

I left out the tortillas to make it MWL compliant.

Enchilada Rice Casserole, Normandy Vegetables, Salsa by Mark Cooper, on Flickr

[Mark Cooper]

JOURNAL
Excellent week for pain management, my pain was quite mild the majority of the time and at least a few days I would say it was as mild as it has ever been since my CRPS symptoms started a year ago. I did end up in an unusual (for me) situation, where the best available choice for me to eat was shredded wheat with soy milk, consequently I only had about 92% score on the 10pt checklist for the week.

WEEKLY COMPLIANCE
10 Pt MWL Checklist
65/70 Nice Cream, Sequencing, Dry Cereal, Soy Milk, Sequencing

Monday 1 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Blueberry Banana Nice Cream / Dr. McDougall’s Split Pea Soup, Wild Rice
2nd Meal
Hash Browns, Peppers, Onions, Salsa, Green Beans

Tuesday 2 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Walking, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Spinach Tomato Green Chile Soup / Japanese Sweet Potato, Russet Potato, Mixed Vegetables, Diced Tomatoes
2nd Meal
Salad / Split Pea Navy Bean Soup, Brown Basmati Rice, Normandy Vegetables

Wednesday 3 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Spinach Tomato Green Chile Soup / Split Pea Navy Bean Soup, Brown Basmati Rice, Broccoli, Cauliflower
2nd Meal
Salad / Red Lentil Surprise, Brown Basmati Rice, Normandy Vegetables

Thursday 4 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Spinach Tomato Soup / Russet Potato, Red Lentil Surprise, California Mix /Oatmeal, Banana, Apple Grapes
2nd Meal
Shredded Wheat, Soy Milk

Friday 5 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Kale Tomato Soup / Russet Potato, Split Pea Navy Bean Soup, Cauliflower, Broccoli
2nd Meal
Salad / Russet Potatoes, Red Lentil Surprise, Green Beans

Saturday 6 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Kale Tomato Soup / Russet Potato, Oatmeal, Split Pea Navy bean Soup, Brussels Sprouts
2nd Meal
Salad / Enchilada Rice Casserole, Normandy Vegetables

Sunday 7 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Oatmeal, Pineapple
2nd Meal
Salad / Lentil Soup, Normandy Vegetables

[Mark Cooper]

JOURNAL
It was an interesting week for my pain management, my pain levels were extremely mild for most of the week with a notable increase in severity on Friday. I feel like it was an awesome week for MWL compliance (100%) and I’m pretty sure I’ve added some more muscle tissue. I’m feeling pretty great, overall.
WEEKLY COMPLIANCE
10 Pt MWL Checklist
70/70

Monday 8 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / SNAP Stew
2nd Meal
Salad / Chili Cheez Fries, California Mix

Tuesday 9 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Brisk Walking, 30 minutes
Pulldowns & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Spinach Cauliflower Tomato / Russet Potato, Enchilada Rice Casserole, Lentil Soup, Cheez Sauce, Broccoli
2nd Meal
Salad / Wicked Mushrooms, Brown Basmati Rice, Normandy Vegetables

Wednesday 10 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Spinach Tomato Soup / Lentil Soup, Brown Basmati Rice, Broccoli, Cauliflower
2nd Meal
Salad / Cauliflower Mashed Potatoes, Lentils, Brussels Sprouts

Thursday 11 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Spinach Cauliflower Tomato Soup / Russet Potato, Red Lentils, California Mix
2nd Meal
Salad / Hash Browns, Peppers, Onions, Normandy Vegetables, Compliant Ketchup

Friday 12 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Spinach Tomato Soup / Oven Fries, Red Lentils, Brussels Sprouts, Compliant Ketchup
2nd Meal
Salad / Sunrise Breakfast Bake, Normandy Vegetables, Salsa

Saturday 13 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Spinach Tomato Soup / Oven Fries, Red Lentils, California Mix, Compliant Ketchup
2nd Meal
Salad / Funeral Potatoes, Lentil Soup, Normandy Vegetables, Compliant Ketchup

Sunday 14 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Oatmeal, Blueberries
2nd Meal
Salad / Split Pea Bean Soup, Baked Potatoes, Green Beans

[Mark Cooper]

Tried a new recipe today - 1 Pot Enchilada Lentil Rice. It was a pretty easy recipe and was a hit with the family!

Recipe link https://veeg.co/1-pot-enchilada-lentil-rice/

I left out the salt, but otherwise followed the recipe as written using the Instant Pot.

Enchilada Lentil Rice, Normandy Vegetables, Salsa by Mark Cooper, on Flickr

[Mark Cooper]

JOURNAL
Another good week for pain management, mild pain most of the time with just a couple of more intense flare-ups. Excellent week for MWL compliance - 100% checklist. I think this week my immune system has been battling some variety of cold - I have had mild congestion that hasn’t progressed, but I’ve also been much more tired than usual for me. My wife and daughter had cake and ice cream on Saturday to celebrate my wife’s birthday; I decided to treat myself as well - with fresh strawberries in my oatmeal and grapes in my salad!
WEEKLY COMPLIANCE
10 Pt MWL Checklist
70/70

Monday 8 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Kale Tomato Soup / Russet Potato, Funeral Potatoes, Split Pea Bean Soup, California Mix
2nd Meal
Salad / Enchilada Lentil Rice, Normandy Vegetables, Salsa

Tuesday 9 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Pulldowns & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Kale Tomato Soup / Russet Potato, Funeral Potatoes, Split Pea Bean Soup, California Mix
2nd Meal
Salad / Goguma-bap, Normandy Vegetables

Wednesday 10 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Spinach Tomato Soup / Russet Potato, Sunrise Breakfast Bake, Split Pea Bean Soup, California Mix, Salsa
2nd Meal
Salad / Chili Cheez Fries, Normandy Vegetables

Thursday 11 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Spinach Tomato Soup / Oven Fries, Sunrise Breakfast Bake, Split Pea Bean Soup, California Mix, Salsa
2nd Meal
Salad / Cheezy Pasta Primavera, Normandy Vegetables

Friday 12 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Kale Tomato Soup / Russet Potato, Japanese Sweet Potato, Split Pea Bean Soup, Green Beans
2nd Meal
Salad / Oatmeal, Blueberries

Saturday 13 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Oatmeal, Strawberries, Apple
2nd Meal
Salad / Russet Potato, Red Potato, Split Pea Bean Soup, Normandy Vegetables

Sunday 14 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Brisk Walking, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / SNAP Stew, Russet Potato, Enchilada Lentil Rice, Salsa
2nd Meal
Salad / Homefries, Peppers, Onions, California Mix

[moonlight]

Hi Mark,
You are rocking your new eating lifestyle. I’m curious about your pain management. I remember last year you were working with a doctor. Did you get a diagnosis? Just curious. My mother has fibromyalgia and has mild pain everyday with occasional flare ups. Do you have something similar?
I’m glad you are doing so well.

[Mark Cooper]

Hi Mark,
You are rocking your new eating lifestyle. I’m curious about your pain management. I remember last year you were working with a doctor. Did you get a diagnosis? Just curious. My mother has fibromyalgia and has mild pain everyday with occasional flare ups. Do you have something similar?
I’m glad you are doing so well.

Thanks, moonlight!

I have CRPS/RSD - basically a malfunction in my nervous system that makes my body think that I have an injury in my feet / ankles. I think it is fairly similar in effect to fibromyalgia, including causing some sleep, fatigue and mood issues (although the initial onset of CRPS is usually caused by some sort of injury). Between daily exercise and an Rx for gabapentin (which tamps down my nervous system) it has become much more manageable - a year ago it was nearly unbearable (which was made even worse by having no idea what I was actually suffering from - diagnosis took about 6 months of eliminating other possibilities).

Thanks for the kind words and well wishes!
I noticed you have also been rocking the MWL checklist!

[moonlight]

I'm glad you are managing this condition as well as you are. I'm sure your diet contributes to your wellbeing. We are so lucky to have discovered Dr. McDougall. It still seems that the majority of people are not aware of the devastating consequences of the SAD diet. I think the percentage of people making changes has increased. I'm hoping when young people really start paying attention to climate change, start becoming active in trying to stop it, that we will finally have serious discussions regarding the impact livestock animals have on our planet. I think health insurance companies may be the leaders that come around and start promoting a WFPB diet. It will be to their benefit to have healthy people to insure.

So, now I've gone off on a couple of tangents in your journal. I hope it's not offensive!! I'm glad you are doing well. Take care.

[Mark Cooper]

I'm glad you are managing this condition as well as you are. I'm sure your diet contributes to your wellbeing. We are so lucky to have discovered Dr. McDougall. It still seems that the majority of people are not aware of the devastating consequences of the SAD diet. I think the percentage of people making changes has increased. I'm hoping when young people really start paying attention to climate change, start becoming active in trying to stop it, that we will finally have serious discussions regarding the impact livestock animals have on our planet. I think health insurance companies may be the leaders that come around and start promoting a WFPB diet. It will be to their benefit to have healthy people to insure.

So, now I've gone off on a couple of tangents in your journal. I hope it's not offensive!! I'm glad you are doing well. Take care.

Not offensive at all

The modern food environment is so hyperpalatable and overstimulating that it is definitely a significant challenge for many people to make the change, even when they are made aware of the health consequences - maybe the threat of catastrophic climate change will help to give some an important enough reason to hold. I sure hope something changes in the world soon, particularly since my daughter is only 5! It would be nice if she could live in a future that isn't a neverending disaster.

[Mark Cooper]

JOURNAL
Very good week for pain management, very mild most of the time - I think I am narrowing in on general “best practices” for the exercise regimen that most supports minimizing my pain. I decided to experiment with including flaxseed each day in my soup or stew, so only 90% score on the MWL checklist. I also found Batatas (Caribbean Sweet Potatoes) at my local Wegmans - they are really delicious!
WEEKLY COMPLIANCE
10 Pt MWL Checklist
63/70 - 1 Tbsp flaxseed daily

Monday 22 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / SNAP Stew
2nd Meal
Salad / Brown Basmati Rice, Red Lentil Chili, California Mix

Tuesday 23 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Brisk Walking, 30 minutes
Pulldowns & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / SNAP Stew
2nd Meal
Salad / Stir Fried Brown Basmati Rice and Vegetables, Brussels Sprouts

Wednesday 24 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / SNAP Stew
2nd Meal
Salad / Cauliflower Dal, Brown Basmati Rice, Normandy Vegetables

Thursday 25 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / SNAP Stew
2nd Meal
Salad / Refried Beans, Brown Basmati Rice, Green Beans, Cauliflower Cheez Sauce, Salsa

Friday 26 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / SNAP Stew
2nd Meal
Salad / Home Fries, Red Lentil Chili, Normandy Vegetables

Saturday 27 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Simple Vegetable Soup / Batata, Red Lentil Chili
2nd Meal
Salad / Refried Beans, Brown Basmati Rice, Green Beans, Cauliflower Cheez Sauce, Salsa

Sunday 28 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Simple Vegetable Soup / Oatmeal
2nd Meal
Salad / Baked Potatoes, Red Lentil Chili, Normandy Vegetables, Cauliflower Cheez Sauce