Another reason for exercise

Do you want to know one of the biggest reasons every person should get some kind of movement/exercise every day ? The reason is not weight loss, cardiovascular health, muscle toning or anything like that ( though movement does indeed improve these things), but rather an ingenious device in our bodies called the lymphatic system. It operates in our bodies, running parallel to our circulatory system, preforming its function ( the immune system) silently and with little attention. This system is one of our bodies workhouses in the business of defense against invaders, and most people only hear about it when discussing cancer and someone mentions that the disease spread to the lymph glands. The system delivers lymphatic fluids, with cells that attack invading substances and help to carry out wastes . This wonderful system has one catch - it has one way valves and it needs the actions of our muscles and circulatory system in order to pump.If we are immobile it works , but when we are up and active it works more efficiently. It is one factor in the spread of colds and flu - we get less of these in the summer because we are more active, get more exposure to Vitamin D and more fresh air. Consider exercise in this upcoming cold and flu season as important to your health as a potential flu shot- and better still if it is done out in the fresh air and sunshine.

Yesterdays breakfast - 1 cup rice chex, 1/2 cup cottage cheese, 3/4 cup berries and coffee- 280 calories. I grabbed a probiotic yogert (110 and not pictured) after a Will boxing workout with my son.


Lunch was a variation on an old classic- a B.A.L.T.- bacon, avacado, lettuce and tomato sandwich. 2 slices whole wheat bread, 3 strips of turkey bacon, 3 slices tomato and 4 lettuce leaves with 1 T mayo. Celery, carrot, broccoli and an apple joined in -450 calories

Afternoon snack - the usual at 290 calories


Dinner was the return of a family favorite- Crazy Pizza. Take ground turkey and brown it, add 2 c slices mushrooms and 1 green pepper, chopped, saute for a few minutes and add 2 cans of tomato sauce with 2 T italian seasoning and 1 pack stevia ( to cut the twang). Then take a tueb of refrigerator biscuits, cut each round into wedges and stir it in the mix. Pour into a greased casserole, top with 3 slices of cheese or 3/4 cup shredded mozzerella and bake at 350 of 45 minutes. Pizza fix at less calories- the recipe serves 6 but we divide it in 3 because we have a high calorie need. Serve with broccoli and a tossed salad made with lettuce, tomato and cucumbers- 420 calories for the meal

Evening snack was a little different for me- 2 wasa multi grain crisps, 2 wedges of laughing cow lite, grapes and a 100 calorie pack of almonds- 340 calories Day total was 1890

Today is menu planning day , and I am kind of reminding myself that it will get easier as I move along ! Between this and school, it is going to be an interesting day.