Mark's MWL Journal

[Lyndzie]

Hi Mark! Since you don’t eat oatmeal, how are you incorporating ground flax in your food?

[Mark Cooper]

Hi Mark! Since you don’t eat oatmeal, how are you incorporating ground flax in your food?

Since I eat soup or stew pretty much every day, I have just been mixing a tablespoon of ground flaxseed in with that. Flaxseed is interesting - it is one of the few overt fats that doesn't put me in the pleasure trap; if I try to include walnuts or peanut butter I have a really hard time stopping at a reasonable serving, but flaxseed is no problem - I don't even really notice it.

I do occasionally eat oatmeal, maybe once every week or so.

[Ejeff]

Hi Mark, just curious why you have decided to try the flaxseed? I have been thinking of using it also, I have in the past but then stopped.

[Mark Cooper]

Hi Mark, just curious why you have decided to try the flaxseed? I have been thinking of using it also, I have in the past but then stopped.

I was curious to see if it would result in any improvement in a few things I had noticed - in particular dry cracking skin around my fingertips and nails ( and another issue that is probably TMI for a public post ). It may be completely coincidental, but my skin seems somewhat less dry and the other problem definitely improved. I used to always include it in my daily oatmeal, but since I only rarely eat oatmeal now I had stopped including flaxseed. I'm going to continue including it for the next week and see if I notice any other changes.

[Ejeff]

Okay thanks Mark

[Mark Cooper]

JOURNAL
This was another excellent week for pain management; my feet & ankles feel so much better, only minimal to moderate pain most of the time. It does seem like I have possibly developed some arthritis or other damage in my knees, independent of the CRPS in my lower legs - my knees have been pretty sore, while the CRPS seems improved. I substituted brisk walking for stair climbing and that seems to have helped a little with knee pain this week. Otherwise, I’m feeling excellent, energetic and my calisthenics workouts have been really strong and efficient. I continued with 1 Tbsp of flaxseed each day in my vegetable soup, which seems to have been somewhat beneficial (although I realize that may be coincidental - sample sizes of 1 don’t tend to be especially reliable )
WEEKLY COMPLIANCE
10 Pt MWL Checklist
63/70 - 1 Tbsp flaxseed daily

Monday 29 April 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Simple Vegetable Soup / Jersey Sweet Potatoes, Refried Beans, Cauliflower Cheez Sauce
2nd Meal
Salad / Brown Basmati Rice, Wicked Mushrooms, Normandy Vegetables

Tuesday 30 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 / Simple Vegetable Soup / Jersey Sweet Potato, Red Potato
2nd Meal
Salad / Brown Basmati Rice, Split Pea Bean Soup, Normandy Vegetables



Wednesday 1 May 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Simple Vegetable Soup / Jersey Sweet Potato, Red Potato
2nd Meal
Salad / Chili Cheez Fries, Normandy Vegetables

Thursday 2 May 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 / Simple Vegetable Soup / Russet Potatoes
2nd Meal
Salad / Brown Basmati Rice, Split Pea Bean Soup, Brussels Sprouts

Friday 3 May 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Simple Vegetable Soup / Russet Potatoes, Split Pea Bean Soup
2nd Meal
Salad / Goguma-Bap, Normandy Vegetables

Saturday 4 May 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 / Simple Vegetable Soup / Batata, Novick Dressing
2nd Meal
Salad, Novick Dressing / Batata, Russet Potato, California Mix, Compliant Ketchup

Sunday 5 Mayl 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 / Simple Vegetable Soup / Oatmeal
2nd Meal
Salad / Mixed Intact Whole Grains, Split Pea Bean Soup, Green Beans

[Mark Cooper]

JOURNAL
This week was somewhat worse in regards to pain management, although I’m not sure why; it was still manageable but not as mild as the past few weeks - it did finally settle down by Sunday. A great week otherwise.
WEEKLY COMPLIANCE
10 Pt MWL Checklist
62/70 - 1 Tbsp flaxseed daily, Fruit Sorbet on Mother’s Day

Monday 6 May 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Simple Vegetable Soup / Batata, Split Pea Bean Soup
2nd Meal
Salad / Cheezy Pasta Primavera

Tuesday 7 May 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Brisk Walking, 30 minutes
Pulldowns & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Simple Vegetable Soup / Batata, Kidney Bean Dressing
2nd Meal
Salad / Brown Basmati Rice, Stir-fry Vegetable Mix, Brussels Sprouts



Wednesday 8 May 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Simple Vegetable Soup / Batata, Black Bean Dressing
2nd Meal
Salad / Brown Basmati Rice, Red Lentil Chili, Normandy Vegetables

Thursday 9 May 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 / Simple Vegetable Soup / Batata, Black Bean Dressing
2nd Meal
Salad / Cauliflower Mashed Potatoes, Lentils, Normandy Vegetables

Friday 10 May 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Salad / Simple Vegetable Soup / Batata, Lima Bean Dressing
2nd Meal
Salad / Brown Basmati Rice, Red Lentil Chili, Green Beans

Saturday 11 May 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 / Simple Vegetable Soup / Batata, Russet Potato, Lima Bean Dressing
2nd Meal
Salad / Brown Basmati Rice, Lentils, Brussels Sprouts

Sunday 12 May 2019
EXERCISE
Physical Therapy Exercises, 3 sets
Brisk Walking, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal
Whole Foods Market Salad Bar, Fruit Sorbet
2nd Meal
Salad / Brown Basmati Rice, Lentils, Normandy Vegetables

[verde]

JOURNAL
(...)
1st Meal
Salad / Simple Vegetable Soup / Batata, Split Pea Bean Soup
2nd Meal
Salad / Cheezy Pasta Primavera
(...)
Salad / Simple Vegetable Soup / Batata, Kidney Bean Dressing
2nd Meal
Salad / Brown Basmati Rice, Stir-fry Vegetable Mix, Brussels Sprouts
(...)
1st Meal
Salad / Simple Vegetable Soup / Batata, Black Bean Dressing
2nd Meal
Salad / Brown Basmati Rice, Red Lentil Chili, Normandy Vegetables
(...)
1st Meal
Salad / Simple Vegetable Soup / Batata, Black Bean Dressing
2nd Meal
Salad / Cauliflower Mashed Potatoes, Lentils, Normandy Vegetables
(...)
1st Meal
Salad / Simple Vegetable Soup / Batata, Lima Bean Dressing
2nd Meal
Salad / Brown Basmati Rice, Red Lentil Chili, Green Beans
(...)
1st Meal
Salad / Simple Vegetable Soup / Batata, Russet Potato, Lima Bean Dressing
2nd Meal
Salad / Brown Basmati Rice, Lentils, Brussels Sprouts

Hi Mark! Quick question, I've noticed you've been logging in "Batata" quite often, what do you mean by that? I'm surprised because I'm Portuguese and in Portuguese "Batata" simply means "Potato" so I was wondering why you wouldn't just write potato...unless you mean something else?

[Mark Cooper]

JOURNAL
(...)
1st Meal
Salad / Simple Vegetable Soup / Batata, Split Pea Bean Soup
2nd Meal
Salad / Cheezy Pasta Primavera
(...)
Salad / Simple Vegetable Soup / Batata, Kidney Bean Dressing
2nd Meal
Salad / Brown Basmati Rice, Stir-fry Vegetable Mix, Brussels Sprouts
(...)
1st Meal
Salad / Simple Vegetable Soup / Batata, Black Bean Dressing
2nd Meal
Salad / Brown Basmati Rice, Red Lentil Chili, Normandy Vegetables
(...)
1st Meal
Salad / Simple Vegetable Soup / Batata, Black Bean Dressing
2nd Meal
Salad / Cauliflower Mashed Potatoes, Lentils, Normandy Vegetables
(...)
1st Meal
Salad / Simple Vegetable Soup / Batata, Lima Bean Dressing
2nd Meal
Salad / Brown Basmati Rice, Red Lentil Chili, Green Beans
(...)
1st Meal
Salad / Simple Vegetable Soup / Batata, Russet Potato, Lima Bean Dressing
2nd Meal
Salad / Brown Basmati Rice, Lentils, Brussels Sprouts

Hi Mark! Quick question, I've noticed you've been logging in "Batata" quite often, what do you mean by that? I'm surprised because I'm Portuguese and in Portuguese "Batata" simply means "Potato" so I was wondering why you wouldn't just write potato...unless you mean something else?

Hi, verde!

Here in New Jersey, Batata is the name for a Caribbean or Tropical Sweet Potato - they taste fairly similar to a japanese sweet potato, at least to me. They have been on sale at my local store, so I was eating them fairly often.

[verde]

JOURNAL
(...)
1st Meal
Salad / Simple Vegetable Soup / Batata, Split Pea Bean Soup
2nd Meal
Salad / Cheezy Pasta Primavera
(...)
Salad / Simple Vegetable Soup / Batata, Kidney Bean Dressing
2nd Meal
Salad / Brown Basmati Rice, Stir-fry Vegetable Mix, Brussels Sprouts
(...)
1st Meal
Salad / Simple Vegetable Soup / Batata, Black Bean Dressing
2nd Meal
Salad / Brown Basmati Rice, Red Lentil Chili, Normandy Vegetables
(...)
1st Meal
Salad / Simple Vegetable Soup / Batata, Black Bean Dressing
2nd Meal
Salad / Cauliflower Mashed Potatoes, Lentils, Normandy Vegetables
(...)
1st Meal
Salad / Simple Vegetable Soup / Batata, Lima Bean Dressing
2nd Meal
Salad / Brown Basmati Rice, Red Lentil Chili, Green Beans
(...)
1st Meal
Salad / Simple Vegetable Soup / Batata, Russet Potato, Lima Bean Dressing
2nd Meal
Salad / Brown Basmati Rice, Lentils, Brussels Sprouts

Hi Mark! Quick question, I've noticed you've been logging in "Batata" quite often, what do you mean by that? I'm surprised because I'm Portuguese and in Portuguese "Batata" simply means "Potato" so I was wondering why you wouldn't just write potato...unless you mean something else?

Hi, verde!

Here in New Jersey, Batata is the name for a Caribbean or Tropical Sweet Potato - they taste fairly similar to a japanese sweet potato, at least to me. They have been on sale at my local store, so I was eating them fairly often.

Ha! Interesting! I googled it but couldn't find what it is! could you post a picture of it, or maybe a link? Couldn't find it on wikipedia either...

[Mark Cooper]

Here is a link I found http://www.westchestermagazine.com/Westchester-Magazine/October-2014/What-The-Heck-Is-A-Batata/

[verde]

Here is a link I found http://www.westchestermagazine.com/Westchester-Magazine/October-2014/What-The-Heck-Is-A-Batata/

Very interesting! I've never seen those! Thanks for sharing Mark!!

[Mark Cooper]

This was a tough week for pain management - I was fighting a cold & somehow managed to pull a muscle in my quad rolling over in bed during the night. I was somewhat incapacitated and not able to stick to my usual exercise regimen, which definitely seems to have caused my CRPS pain to escalate. I'm hoping I bounce back quickly. I think I will journal my pain level / progress each day this upcoming week just to have an ongoing gauge of how I'm managing and how quickly / if my pain drops back to a more mild level. My WOE continues as usual, I'm not going to continue the meal journal at this point unless I try a new recipe or meal pattern - I know quite well what works for me: sticking strictly to the 10 point MWL checklist (with the minor adjustment of adding in some flaxseed each day).

[Mark Cooper]

I got back into my regular exercise routine today, and my pain was actually much more mild than I would have expected. The CRPS seems to be settling back to the "routine" level of pain pretty quickly, which is great. My quad / hip still hurts, but hopefully that muscle strain will mend quickly as well.

[moonlight]

It’s amazing how you’ve managed to figure out what your body needs. You are lucky it responds so quickly, and that you are paying attention. I hope you continue to improve.