Improving Overall Health & Adding Years to Life

Motivation for Monday Fitness:  Improving Overall Health & Adding Years to Life
It's the end of this year, so New Years Resolutions are right around the corner.  Many people make resolutions for improving their overall health  This morning Bob and Caroline Scott of the Louisville Athletic Club stopped by to share a few things that we can do to increase the quality of our health and add years to our lives.

Deuteronomy 5:33 - "Walk in obedience to all that the Lord your God has commanded you, so that you may live and prosper and prolong your days in the land that you will possess."

"There are some really easy ways to add years to your live and improve the quality of your overall health.

• Eat more raw veggies: Just one cup a day can add up to 2 years to your life.  The reason they should be raw is that cooking depletes the nutritional value by 30%.  You can always throw your favorite dressing on them.
• Monitor your BMI (Body Mass Index): Keeping your BMI in a normal range will add 3 years to your life.  Excess body fat leads to many preventable diseases including heart disease, stroke, diabetes, and cancer.
• Eat Nuts: Researchers found that people in a study who ate nuts 5 days a week added about 3 years to their life span.
• Enjoy Friendships: Having a core group of faithful friends can add 7 extra years to your life.  A study was done on a group of men in their 70s, and researchers found that those with a large network of friends had longer lives.
• Be positive: Having a positive outlook on life and expressing it through volunteering and helping others on a consistent basis can add about 7 years to your life.
• Be Prayerful: Praying for a long and healthy life is the most important thing.  Why not ask God for favor when it comes to your life and health?"

These tips and more can be found on Caroline's blog, carolinescott.org 

Stress & the Body

Motivation for your Monday Fitness:
Stress & the Body

"Cast all your anxiety of Him, because He cares for you." 1 Peter 5:7
Studies have shown that most of us have high levels of stress this time of year.  Bob and Caroline Scott of the Louisville Athletic Club shared some ways stress affects our overall health and how harmful high levels of stress really can be.

"This is a holy season and unfortunately, many of us allow ourselves to get over stressed this time of year.  We tend to forget the true meaning of Christmas.  Some of the physical effects of stress on your body can be pretty serious!  The list is long.  First of all, your immune system becomes much more vulnerable which increases your risk of getting sick.  Other things include sleep disorders, stomach problems, depression, anxiety, weight loss or gain, high blood pressure, heart problems, and severe headaches.  So, if you are experiencing some of these symptoms and they are being brought on by stress, it is extremely important that you do some things to relieve the stress." - Caroline Scott

"Suggestions for calming down and relaxing are obviously taking up exercise.  Plan a time to read your Bible and pray daily.  Or just rest your eyes for a few minutes.  The laundry will always be there!  You should definitely get plenty of sleep and eat healthy.  Plan your time, even if you have to write everything down.  Also, take a few minutes to clear your mind if you feel extra stress coming on.  Turn off your computer and cell phone, and don't sweat the small stuff. Finally, do something nice for a friend or loved one.  It's amazing how the act of giving can relieve stress!  Most importantly, remember, Jesus is the reason for the season!

For more great tips on health and fitness, check out Caroline's Blog

Day 6: Hot Cocoa Cookies

12 Days of Cookies:
On the 6th Day of Cookies, I found a recipe that pairs 2 delicious Christmas treats... Cookies and cocoa!  I hope you enjoy this recipe for gooey Hot Cocoa Cookies this Christmas!


Hot Cocoa Cookies: 12 Days of Cookies

Stay Healthy when it's Cold Outside

Tips from Doctors Cold Weather Health:
This morning a Yahoo! article stated that 5 states are already reporting Flu outbreaks are beginning unseasonably early.  Even though our weather really hasn't been that bad so far this season, the 5 states reporting the outbreaks are directly below us.  So I thought it may be a good time to pull out some Cold Weather Health tips from doctors that I found on Prevention Magazine and even Oprah.com.

If you feel a cold coming on, should you drink tea or orange juice? 
"There's no question that tea is the better choice. Yes, orange juice has vitamin C, but it may actually suppress your immunity and make you more susceptible to colds because of its high sugar content. According to one study, when you consume 100 grams of carbohydrates in the forms of glucose, fructose, sucrose, orange juice, or honey, you significantly reduce the function of white blood cells that contribute to a healthy immune system. So while it's important to drink lots of fluids, stay away from fruit juices. Plus, hot tea clears the nasal passages. Pour a cup—and get your C from a vitamin."—Michael T. Murray, naturopathic doctor and coauthor of The Encyclopedia of Natural Medicine.  Also, new research from the University of Michigan supports the evidence that the antioxidant quercetin may protect against infection by preventing viruses from replicating.  Black and green teas are packed with quercetin.  Sip a hot cup once a day.

So, then which is better: tea with milk or tea with lemon? 
"I wouldn't recommend milk. Studies have shown that the protein it contains counteracts some of tea's health benefits. In my lab we've shown that separately, caffeinated green tea and a high-protein diet can boost metabolism and burn fat. But when we combined them, milk protein lessened the good effects of green tea on metabolism and long-term weight management. We believe the protein binds to the tea's antioxidant polyphenols, making them less available for your body to use."—Rick Hursel, PhD, Department of Human Biology at Maastricht University, The Netherlands

Exercise Indoors or Brave the Cold?
"No matter how low the temperature, I take a brisk walk every day. Exercise boosts the circulation of immune cells throughout the body, and research shows that walking 30 to 45 minutes a day, five days a week in winter can cut your sick days in half." Dr Oz

Should we Bundle up for a winter jog or wear just enough to keep from shivering? 
"You should dress as if it's 15 to 20 degrees warmer outside than the actual temperature. It will be chilly at first, but you'll warm up. If you're overdressed, you can overheat, leading to excessive sweating, which can cause leg cramps and put you at risk for hypothermia. For very cold days, I recommend pants or tights, a moisture-wicking top, a hat, and gloves. And a windbreaker is a must—it'll keep out the chill if the temperature drops."—Elizabeth G. Matzkin, MD, surgical director of the Women's Sports Medicine Program at Brigham and Women's Hospital 

Avoid Crowds or Hangout with Friends? 
Hang out with friends. Friendships counteract the harmful effects of stress hormones, and now new research says the more friends you have, the healthier you'll be. Carnegie Mellon doctors gave 83 college freshmen an influenza vaccine and found that those with larger social networks produced more flu-fighting antibodies than those who hung out in smaller groups. Students who reported feeling lonely produced fewer antibodies, as well. 

Have H2O in Flight
Canadian researchers have found that air passengers are over 100 times more likely to get a cold than those who travel by bus, train, or subway. Dr. Oz's rule for holiday air travel: Hydrate. The plane's dry air can sap moisture from the lining of your nasal passages, creating tiny cracks that make you susceptible to infection. Water can help moisten those membranes.

Should we use Echinacea or another supplement?
There's actually no conclusive research proving echinacea to be effective against the common cold. Dr Oz recommends taking Vitamin D. Studies have found that D can stimulate the production of a virus-killing protein, and taking D supplements (aim for 2,000 IU a day) can lead to fewer viral infections.

For the Flu should we take Antibiotics?
"These drugs are not only ineffective against the flu—which is caused by a virus, not by bacteria—but can lead to adverse effects like upset stomach, diarrhea, and even yeast infections. If you get the flu, ask your doctor for an antiviral drug such as Tamiflu. But act fast—studies have found that these drugs work best within 48 hours of the first symptoms." Dr Oz

How can we dodge Germs?
Flu viruses can survive on surfaces for over two hours, but you can't wash your hands 24-7—so when is it most important to scrub up? Scientists from the University of Virginia recently pinpointed the areas of your home most likely to harbor germs: refrigerator handles, remote controls, and doorknobs.

Does chicken soup really work?
Chicken soup really can treat a cold. The hot vapor expands your airways, which helps to clear mucus from the nasal cavity. Plus, University of Nebraska researchers found that chicken soup has an anti-inflammatory effect that may soothe a sore throat.

What about Probiotics, should we use them?
"We recommend taking probiotics—foods or supplements containing bacteria that are good for your health—that include Lactobacillus, because it can reduce the risk of both respiratory and gastrointestinal infections," says Mike Gleeson, PhD, professor of exercise biochemistry at Loughborough University in England. And people taking probiotics were 42% less likely to get a cold than those on a placebo, according to a 2011 meta-analysis of 10 studies

More Ways to Boost Your Immune System

• Exercise: People who exercise five or more days a week spend 43% fewer days with upper-respiratory infections, according to an Appalachian State University study. "I make sure I exercise to stay healthy," says lead author David Nieman, DrPH. "Aim for 30 to 60 minutes daily. It boosts blood flow so that the immune cells circulate throughout the body."
• Sleep: Your immune system needs rest to keep you healthy. In one study done at Carnegie Mellon University, even if people said they felt well rested if they'd averaged fewer than 7 hours of sleep per night, they were almost three times as likely to get a cold as those who got eight hours or more of sleep.
• Eat more garlic: "Allicin, a substance in crushed garlic, helps fight viruses," says Richard Nahas, MD, assistant professor of family medicine at the University of Ottawa. In a British study, volunteers who took a daily 180 mg allicin supplement caught 63% fewer colds over 12 weeks than those taking a placebo. Garlic cloves contain less allicin (5 to 9 mg), but even two raw cloves a day may help, says Randy Horwitz, MD, PhD, medical director of the Arizona Center for Integrative Medicine in Tucson.
• Use herbs and spices: The oregano in your spaghetti sauce and the mustard on your turkey sandwich can boost your immune system, says Tieraona Low Dog, MD. In winter, she suggests, flavor bean and poultry dishes with oregano and thyme, and add 1/4 teaspoon of turmeric to 1 cup of plain yogurt for a spicy dip.
• Vitamin C: A gram a day of this old standby does help alleviate colds, Dr. Nahas found in a review of studies about integrative approaches to preventing colds. In adults, the result is a modest 8% reduction in symptoms. It doesn't sound like much, "but that can shorten your cold by 1 to 2 days," he says.
• Stop biting your nails......and wiping or rubbing your eyes or nose: You can't always avoid getting germs on your hands, but you don't have to give them a lift into your respiratory system. "When you touch your mouth, nose, or eyes, you put the viruses right where they want to go to cause mischief," Dr. Nieman says. Keeping your hands where they belong sounds easy, but it's a challenge. Adults touch their faces about 15 times every hour.
• Eat mushrooms: Many kinds of mushrooms may help boost immunity, but medicinal fungi like shiitake, reishi, and maitake may be particularly beneficial because they encourage immune cells to multiply.
• Eat more fruit: "We looked at everything people ate, but the impressive benefit of fruit just jumped out of the data," says Dr. Nieman, who also studied the effects of diet on colds. People who ate three or more servings daily had 25% fewer days with respiratory symptoms during cold-and-flu season than those who ate one or fewer. The vitamin C content may provide part of the punch, but fruit also contains polyphenols, which have antiviral properties.

Day 5: Almond Snowballs

12 Days of Cookies:
For day 5, I thought we needed a little "snow" since we've had unseasonably warm weather.

Almond Snowballs: 12 Days of Cookies

Winter Weather Skin Tips

Winter Weather Cure-alls

Let's be honest, Cold weather is rough on our skin from dry, chapped skin to puffy eyes and chapped lips. Here's some tips I shared this morning that I found on Prevention Magazine.

Prevent chapped lips and wrinkles Omega-3 fatty acids, found in cold water fish such as salmon and tuna, help skin retain moisture. Berries, especially strawberries, contain vitamin C, which promotes moist, healthy skin. In a study published in the American Journal of Clinical Nutrition, eating foods rich in vitamin C was associated with fewer wrinkles.

Hydrate nails and hair The human body consists of about 60% water. Indeed, water is essential to life and certainly staying hydrated is necessary to maintain good health. Drinking enough water—about eight 8-ounce glasses daily—not only helps move toxins through and out of the body quickly, it also keeps skin cells plump with moisture to prevent hair and nails from becoming dry and brittle.

Protect against sun and wind burn Eating dark chocolate can protect your skin from damage. In a study published in the Journal of Nutrition, dark chocolate, which is rich in flavonoids, appears to promote healthy skin and even protect against skin cancer. In the study, women who added flavonoid-rich hot cocoa to their breakfast during a three-month period had 25% less skin reddening after UV light exposure and doubled the flow of blood in the skin, raising moisture levels and reducing dryness. Beta-Carotene, found in foods such as fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots, and peaches, can also help prevent dry, flaky skin.

Relieve dry eyes To soothe achy, puffy eyes, eat more vegetables that have natural cooling properties. Cucumbers, celery, and even sliced zucchini all have high water content, which can help moisturize eyes while reducing puffiness. Citrus fruits and berries rich in vitamin C help reduce inflammation around the eyes.

Breakouts The mineral zinc is known to be a powerful acne fighter, as it may prevent the hormonal imbalances that lead to outbreaks. Zinc is also important for protein synthesis and the formation of collagen, which is fundamental to healthy skin and oil control. Foods rich in zinc include: Red meat, poultry, salmon, shellfish, almonds, peanuts, cashews, and sunflower seeds.

Day 4: Cinnamon Sugar Pinwheels

12 Days of Cookies 2012:
Day 4's recipe is an easy one.  Thought we needed some quick recipes thrown in there for the spontaneous get-togethers this season.   Enjoy! Don't forget to check back tomorrow for another great recipe! If you would like to share one of your recipes, click [here].

Cinnamon Sugar Pinwheels: 12 Days of Cookies

Day 3: Chocolate Wedding Cookies

12 Days of Cookies 2012:
Day 3's recipe is a chocolatey twist on traditional wedding cookies.  Enjoy! Don't forget to check back tomorrow for another great recipe! If you would like to share one of your recipes, click [here].

Chocolate Wedding Cookies: 12 Days of Cookies

Full Body Workout.. in a hurry!

Motivation for your Monday Fitness:
Full Body Workout in a Hurry

I'm really excited about today's Motivation for your Monday Fitness topic.  During the holidays our schedules are crazy.  So it's harder for us to squeeze in workouts.  This morning, Bob and Caroline Scott of the Louisville Athletic Club gave us some tips for a quick workout that will target our whole body and get us in and out of the gym in a hurry.

"This definitely is the busiest time of year for most folks, and many days squeezing in a workout may be the last thing on our minds.  However, it's important to stay consistent with your healthy lifestyle, because with busy schedules, a lot of times, comes added stress.  And we all know what stress can do to us!  So, a good tip for shortening workouts but still getting the same results is to perform compound exercises.  Compound exercises are those that involve two or more joints in motion.  Doing a workout in this manner not only gives you a great strength workout, but also causes your heart rate to increase giving you a great cardio workout as well!  Bob's going to give us a specific workout using just a pair of dumbbells, so you can do this at the gym or at home!"  - Caroline Scott

"The first exercise is a basic squat with shoulder press.  Simply squat down, holding the dumbbells up by your shoulders.  As you stand up, push powerfully through your heels as you extend your arms, bringing the weights together above your head.  Next is the side lunge with a bicep curl.  Holding dumbbells down by your sides, lunge out to the side.  And as you do that, curl your hands up toward your shoulders working the biceps. Return to the starting position and then repeat on the other side.  Finally, do some plank rows.  Get into the plank position (This link breaks it down correctly) with dumbbells in your hands. Pull up one arm, bending at the elbow and pulling your elbow back toward the ceiling.  Repeat while alternating arms.  You could make this more advanced by adding a push up in between.  Try doing 3-4 rounds of 10-12 reps per exercise." - Bob Scott

For more great health and fitness tips, check out Caroline's Blog

Day 2: Chocolate Turtle Cookies

12 Days of Cookies 2012:
These cookies look so yummy!  I found the recipe this morning.  Don't forget to check back tomorrow for another great recipe! If you would like to share one of your recipes, click [here].


Chocolate Turtle Cookies: 12 Days of Cookies

Christmas Tips: Finding the Right Tree & More

This morning I've been sharing a few Christmas tips that I've found this week.  Here's a recap of what we spoke about, and a few extras that I wasn't able to mention on-air.  Ps... Don't forget the 12 Days of Cookies starts today.  Check out the previous post for today's recipe. Don't forget to check back tomorrow for another great cookie idea!

Fresh Christmas Tree Shopping Tips:
I mentioned that Ceci has been sharing that she and her family are purchasing a real Christmas Tree this year.  I've steered away from them for the past few years because of all the sap, but Ceci and I have some great tips to help with that I'll share later in this post.  First, here are a few tips I found on Southern Living to make sure your beautiful choice is the freshest tree of all.

Know your Maximum Size:
I know this seems like a pretty obvious step, but sometimes the excitement of the holidays cause us to forget a few things... like making sure the tree will fit.  To calculate your maximum tree size, measure the height of your ceiling and then subtract 1 foot.  This will give you plenty of room for the star or other tree topper.  Also, don't forget to keep the girth of the tree in mind too.  The smaller your room, the skinnier the tree should be, unless there is very little furniture.

How to check for freshness:
Even with diligent care, cut trees only last about 10 days so your best bet in finding a fresh tree is to cut your own from a farm or purchase one from a store/lot that offers trees harvested within days of delivery.  High prices don't necessarily mean the tree will be fresh.  Before you buy, run your fingers down a tree branch.  All of the needles should stay intact, and your hand should smell like an evergreen. Also, gentle shaking and or moving of the tree should only make very little if any needles drop.  If the needles are falling off, the tree will probably not last through Christmas.

Recut the Trunk:
Once you find the perfect tree, don't forget to recut the trunk on an angle.  You will need to cut the trunk about 1 inch above the end to help the tree absorb water.  If you don't have a saw, most places will do this for you.  Just make sure you get your tree into a bucket of water within an hour of cutting or the pores will seal and you will have to start over. If the tree is fresh-cut from a farm, then go ahead and put it in the stand.  Otherwise, soak it in a bucket of water outside overnight.  You can also spray the tree down with a hose to help remove debris and hydrate the needles.

Holiday Stain Removal Tips:
So now that you've found your perfect real Christmas tree, what do you do with all of that sap?  Or  for that matter, what do you do with all of the other holiday stains?  Here's some tips I found on Real Simple Magazine to help keep the merry in your Christmas.

Christmas Tree Sap:

• From your hands - Ceci shared a great tip on her Pinterest board a few days ago on how to remove tree sap from your hands with olive oil.  Simply pour a tablespoon of olive oil onto a cloth and rub until clean.  Not only will it remove the sap, it will leave your hands soft.
• From fabric - With a cloth, dab dry-cleaning fluid onto the stain (Real Simple recommends Guardsman); let dry.  Then immerse the stain for 30 minutes in 1 cup bleach-free liquid laundry detergent with a dash of ammonia (Careful with this - it's strong).  Wash in the warmest water safe for the fabric.
• From the rug - For a wool rug, scrape off what you can with a spoon, then use a dry spot remover like WoolClean Dry Spot Remover 2.  For a synthetic rug, Real Simple suggests applying Goof Off then blot with diluted dish soap.  Wait a few minutes, then rinse with hot water using a spray bottle.  Blot dry.

Candle Wax:

• On Table Linens - Scrape off what you can with a spoon.  Place several paper towels on an ironing board, lay the stained area on top of the paper towels then place a few more paper towels on top.  Press with a warm iron.  The paper towels will absorb the wax.  You may need to replace the paper towels a few times to avoid transferring the stains back to the table linens.  If any wax remains, sponge with a Pre-treat spray, blot, allow to air dry, then wash.  Use bleach if fabric allows.
• On the rug - For wool, cover the wax with a brown grocery bag (one layer) and press with a warm iron.  To remove any wax that remains, use a Wool-safe Dry Spot Remover.  For a synthetic rug, follow the same advice for the wool rug, but Real Simple recommend treating the remaining wax with Goof Off with a dry cloth then rinsing with a damp cloth.  Blot dry with paper towels.

Cranberry Sauce or Apple Cider:

• On Table Linens - Remove anything solid with a spoon and run the fabric under cold water—do this as soon as you can. Spritz with a Pre-Treat spray, then wash in the warmest water safe for the fabric, using bleach if the fabric allows.
• On the Rug - Use a spoon to scrape off anything solid. For wool, use a cloth to blot with cold water, then treat with Wool-safe Spot Remover  For a synthetic rug, apply diluted dish soap; let sit for 5 to 10 minutes. If the stain is gone, rinse, then dry with paper towels. If the stain is not removed, blot on a solution of ½ cup hydrogen peroxide and 1 teaspoon ammonia (You may want to try this on a test area first). Let stand for 2 to 3 hours, covered with plastic wrap and weighted with something heavy. Rinse with water, then apply white vinegar to the place the stain had been and blot with a damp cloth; dry with paper towels.

Gravy, Butter, or Salad Dressing:

• On Table Linens - If the stain is still wet, swipe it with a  instant-stain-remover wipe. If the stain has dried, spritz with a Pre-Treat spray and (for wet stains, too) wash in the warmest water safe for the fabric.
• On the Rug - For wool, use a clean white cotton cloth to blot with Wool-safe Dry Spot Remover, then dab with diluted dish soap. Follow with a fresh damp cloth. For a synthetic rug, apply Goof Off to a cloth and blot onto the stain. Then dab on diluted dish soap and use a damp cloth to rinse. Dry with paper towels.

Coffee or Tea:

• On Table Linens - Soak the stain in cool water for 30 minutes. Spray with a Pre-Treat solution, then wash in the warmest water safe for the fabric, using bleach if the fabric allows.

Soot or Candle Ashes:

• On Table Linens - Hold the fabric taut and use the vacuum's hose attachment to remove as much soot as possible. Sprinkle baking soda on the stain to absorb it. Let stand for 10 to 15 minutes, then vacuum again. Apply Pre-Treat Spray and wash in the warmest water safe for the fabric.
• On the Rug - Vacuum with the hose attachment. Then, for a wool rug, blot with Wool-safe Dry Spot Remover, using a clean cloth. For a synthetic rug, apply diluted dish soap. If that doesn't do the trick, blot with Goof Off, followed by diluted dish soap. Wait 3 minutes, then rinse by dabbing on hot water. Blot dry.

For more tips, check out the entire article at this link

Day 1: Chocolate Peanut Butter Surprise Cookies

12 Days of Cookies 2012:

The 12 Days of Cookies are back!  I'll be searching for new and interesting recipes to share with you this Christmas!  Don't forget to check back tomorrow for another great recipe!  If you would like to share one of your recipes, click [here].

Chocolate Peanut Butter Surprise Cookies





Related Links:
12 Days of Cookies: 2011

Saturday Preview: 12 Days of Cookies

12 Days of Cookies!
Tomorrow is December 1st, so I'll be bringing back the 12 Days of Cookies Recipe Posts.  I'll be trying to find some unique and yummy recipes for your celebrations this Christmas.  Since I'm really excited to share some more Christmas Cookie Recipes I'm going to sneak you a teaser recipe.  Be sure to come back tomorrow!  If you would like to share one of your recipes, click [here].

12 Days of Cookies Teaser Recipe {Click Here}

Blueberry Tuesday: Spiced Blueberry Syrup

Looking for a easy way to make an extra special breakfast this Christmas season?  Try out this Spiced Blueberry Syrup recipe.

Spiced Blueberry Syrup

How Being Thankful is Good for your Health

How Being Thankful is Good for your Health: 
Motivation for your Monday Fitness

We hope that everyone had a wonderful Thanksgiving and was able to really reflect on all they have to be thankful for.  Bob and Caroline Scott of the Louisville Athletic Club continued to think about thankfulness this morning as they shared how being thankful is also good for our health.

"While we need to be thankful all the time, this is definitely the time of year that we focus a little more on all the things we have to be grateful to our amazing God for.  As so many of us gave thanks this Thanksgiving, we were actually doing more than our spirits good.  Research has shown that the act of gratitude offers a wide range of benefits to our physical and mental health.  Being grateful can give us a sense of well-being and more hope for the future, but there's more. In a number of studies, regularly giving thanks can actually enhance your mental and physical energy, and guarantee better sleep quality and duration." - Caroline Scott

"Thankfulness can be a key motivator for our personal lives, and has been proven to boost an individual's likelihood to engage in exercise.  It can also ecrease physical ailments such as the common cold, and increase our overall vitality.  Thanksgiving can serve as a reminder to focus on the great things God has done for us, and it also offers each person more appreciation for family members and friends.  Gratitude starts with personal reflection but ultimately includes something better - love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control.  So, aim to be thankful always.  It can clearly have a deep and lasting impact on your life - and health." - Bob Scott

For more great health and fitness tips from Bob and Caroline, visit Caroline's Blog!

Mark Schultz Interview Recap

On this morning's show, Jim interviewed Mark Schultz who will be joining us for the "What do you give a King Tour."  Last year, Mark joined us for our annual 88.5 WJIE Sweetheart Dinner just a few hours after his wife gave birth to their son.  Mark joked that his wife approves of this concert.

Mark's latest album is called All Things Possible.  Mark explained that the idea for the title track came from  a bike ride across country (from California to Maine) which took about 62 days.  They were able to raise $250,000 for widows and orphans.  When looking back on that trip, he realized that when you follow after God and His plan if you begin working out of his strength instead of your own you will find that all things are possible.

Mark shared that the inspiration for this Christmas tour actually came from his new album All Things Possible which also features a song titled "What do you give a King?"  Mark reminisced about some of his favorite memories going to Christmas shows with his family as a boy.  So he wanted to craft a Christmas experience similar to the ones he enjoyed growing up and make it a family atmosphere that all ages would enjoy.  He said that this on this tour you will still hear familiar favorites in addition to some Christmas songs you know and love.  Please consider joining us for the What do you give a King Tour on Friday, December 14th.  Tickets are still available for a limited time.  Details are at wjie.org

What do you give a King Tour:
Join 88.5 WJIE for the What do you give a King Tour Friday, December 14th at 7:00 pm!  The concert features performances by Mark Schultz, Luminate, Kerrie Roberts, and Karyn Williams.

Admission: ONLY $10

Location:
Evangel World Prayer Conference Ctr.
6900 Billtown Rd
Louisville, KY 40229

Tickets available: at Lifeway Christian Stores in Louisville & Elizabethtown, itickets.com, and wjie.org

Blueberry Cardamom Cheesecakes: Blueberry Tuesday

Today's Blueberry Tuesday recipe is a healthy one.  I haven't tried this recipe, but these little guys look so cute I couldn't resist sharing anyway.  I like that it is entirely made with all natural ingredients.  I'll be trying this one soon.  Let me know what you think.

Blueberry Cardamom Cheesecake

Tips for a Healthy Thanksgiving & 10 Most Addictive Foods

Tips for Keeping Thanksgiving Dinner Healthy: Motivation for Monday Fitness
Philippians 4:6 - "Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God."

This morning Bob and Caroline Scott of the Louisville Athletic Club shared some tips for keeping your family's Thanksgiving Dinner a little more on the healthy side.  Here's a recap.

"I want to start off by saying that the holidays are a time to enjoy ourselves, so it's my feeling that it's ok to splurge at Thanksgiving Dinner.  It's one of the few times during the year that you get to enjoy a lot of comfort foods all at once.  However, if you want to keep your Thanksgiving dinner a little more on the healthy side, it is possible.  In fact, these are tips that Bob and I have used in years past.  So, the good news is that the main dish, the turkey has little fat in the white meat and is full of protein.  As far as the stuffing, use a fat-free, low sodium chicken broth to prepare it and add some celery or other veggies.  Another good thing about Thanksgiving is all the wonderful vegetables that you can prepare for your meal.  Obviously, you have to have mashed potatoes.  So if you want to keep them light, avoid using heavy cream and substitute it with some reduced fat milk and sour cream."  -Caroline Scott

"Another thing Caroline and I do that's a little change up from the traditional sugary and buttery sweet potato casserole, is to server whole sweet potatoes with a little cinnamon on them which is so good for you!  As far as the gravy, you can reduce the fat and calories by substituting in lighter ingredients, like Caroline mentioned, such as reduced fat or skim milk.  Finally, the dessert.  Everybody's favorite part.  If you want to make it light, again, substitute some of the ingredients with healthier ones.  Opt for desserts that include more fruit.  And like Caroline said, the holidays are to be enjoyed, so don't stress yourself out.  The key is moderation.  Put smaller portions on your plate and eat a little slower.  Bottom line: enjoy yourself, give thanks for all your blessings, and if you overdo it don't beat yourself up.  Happy Thanksgiving everyone!

For more great tips, check out Caroline's Blog

Top 10 Most Addictive Foods:
This morning Jim and I also shared the top 10 most addictive foods out there.  For the most part, I agree that these are addictive, but I think my list would be ordered just a bit different.  Chocolate would rank higher, and I would have to add popcorn in there some where.  Jim's list would probably have donuts ranked a bit higher.

Top 10 Most Addictive Foods:
1. Ice Cream
2. Candy
3. French Fries
4. Chocolate
5. Cookies
6. Chips
7. Cake
8. Pasta
9. Donuts
10.White Bread

Let us know if you agree with these.  What's foods are most addictive for you?   If you want to read the entire article, you can check it out [here]

Healthy Secrets of Thanksgiving Foods

Thanksgiving is just a few days away, and I truly believe that we should be focused on enjoying our family, friends, and all of the yummy food traditions that we love.  So please enjoy yourself Thursday, but I did find some little secrets on Real Simple that will add extra nutrition to your family's meal without leaving you feeling that you are depriving yourselves during the holidays.

Think of it as a great opportunity to sneak in nutrients along with the decadence. “Thanksgiving is about traditions, so don’t think it’s appropriate to turn it into a big diet fest,” says Frances Largeman-Roth, RD, coauthor of The Carb-Lover's Diet. “But it’s also about seasonal food, and many seasonal foods are very healthy and don’t need a lot of dressing up.” 

Fresh Cranberry Sauce vs Canned Cranberry Sauce
Winner: Fresh Cranberry Sauce
Here's why.  Cranberries are an excellent source of Vitamin C plus they have infection fighting properties which help ward off urinary track infections, ulcers, and gum disease.  Canned Cranberry sauce offers some health benefits, but it's usually made with high fructose corn syrup so you are getting more sugar than cranberry.  With homemade cranberry sauce you control the sugar, and it's richer in vitamin C.  Frances Largeman-Roth, coauthor of the Carb-Lover's Diet, recommends keeping the dish simple by boiling cranberries on the stove with a small amount of orange juice or sugar.  You can also try adding in antioxidant-rich seasonings like cinnamon, cloves, nutmeg, and citrus zest.

Bread-crumb Stuffing or Corn Bread Stuffing
Winner: Corn Bread Stuffing
Some people forget that whole cornmeal is a whole grain and all whole grains no matter which type are linked to a lower risk of chronic diseases like heart disease, cancer, and diabetes.  Plus whole grains have more fiber which helps control blood sugar and insulin levels.  Just make sure that the cornmeal is nondegerminated.  This means the germ part of the grain, where a lot of nutrients are (ie Wheat Germ), is still attached.

Squash or Turnips
Winner: Squash
Turnips are slightly lower in calories, but they really aren't a high source of any one nutrient.  Squash and turnips are both naturally fat-free.  However, the pigments that give winter squash (ie Butternut and Acorn Squash) their characteristic bright color are associated with antioxidants that have been shown to protect vision and boost the immune system.  Winter Squash also contains betacarotene which not only helps support the immune cell function, but it also helps form the mucous linings of your nasal passages which makes a stronger barrier making it harder for any germs you breathe in to breach it and make you sick. 

Mashed Potatoes or Sweet Potatoes
Winner: It's a Tie
Sweet Potatoes have the same betacarotene that you will find in squash, but white potatoes are a good source of potassium and also are a richer source of "resistant starch" which is a carbohydrate that is not digested so it acts more like a fiber in your body which helps you feel fuller faster.  Here's the catch, depending on the preparation both sweet potatoes and white potatoes can be either healthy choices or calorie-bombs.  Try recipes that call for minimal fat and/or sugar and leave the skins on for extra fiber.

Turkey or Ham
Winner: Turkey
Both are pretty lean meats, but turkey is much lower in sodium which causes you to retain more water which puts pressure on your heart and raises your blood pressure.  Since the holidays tend to be stressful for a lot of people, you don't want to put any unneccessary stress on your heart by having too much sodium.  Try to stay away from the trendy turkey cooking methods like deep frying or brining because they add unnecessary amounts of fat and salt.

Pumpkin Pie or Pecan Pie
Winner: Pumpkin Pie
Pecans are heart-healthy, a good source of fiber, antioxidants, minerals, and vitamin E.  Yet the typical pecan pie is made with a lot of sugar because of the corn syrup most recipes call for.  All that sugar raises your blood sugar levels which makes it more likely you will store calories from the pie as fat and your stomach will empty faster and lead to a energy crash.  Pumpkin Pie, however, is made with pumpkin puree which also contains beta-carotene and fiber.  If you make it yourself, you can also lower the calories by switching from condensed milk to low-fat milk; this will also add a bit of protein to help you feel fuller longer and keep your blood sugar levels from spiking.

Diabetes Awareness: Motivation for Monday Fitness

Acts 5:16 - "And the people gathered also from the towns and hamlets around Jerusalem, bringing the sick and those troubled with foul spirits and they were all cured."

Millions of Americans, including some of my family members, have diabetes.  This morning Bob and Caroline Scott of the Louisville Athletic Club shared some facts and tips that we need to be aware of concerning this condition.

"This is a great verse that reminds us that God absolutely heals.  Diabetes is a condition that affects about 20.8 million Americans, so I just want to encourage those with diabetes that God can heal you if you ask Him.  November is actually American Diabetes Month, and it is important to be aware of the facts because there is such a large number of Americans with Diabetes.  It is actually a disorder of metabolism that affects the body's ability to produce insulin.  We are seeing a huge increase in the number of children and young people being diagnosed with it.  There are different types of diabetes, but the most common is Type 2.  Between 90-95% of those diagnosed with diabetes have Type 2.  This form is more of a lifestyle condition, and is associated with such things as obesity, family history, and physical inactivity.  So, it's important to point out the important rold that a healthy lifestyle plays in controlling, preventing, and in some cases, reversing the affects of diabetes." Caroline Scott

"Exercise, for those who have diabetes, can improve your blood sugar levels.  Combined with healthy eating, can even help reduce or eliminate the need for glucose lowering medication.  Exercise, as we all known, also keeps our heart healthy.  For those with diabetes this is very important, because you have an increased risk of high blood pressure, heart attack, stroke, and other cardiovascular diseases.  Also, exercise helps you control your weight.  As Caroline mentioned before, Type 2 diabetes is directly associated with obesity.  So just a few things to remember if you are diabetic and decide to start exercising: 1) Always consult a physician, 2) Monitor your blood sugar before, during, and after a workout; 3) It is very important to stay hydrated, 4) Don't overdo it.

For more health and fitness tips from Bob and Caroline, check out Caroline's Blog

More Diabetes Resources:
American Diabetes Association Website

Previous Blog Posts:
Simple Diabetes Prevention Tips:

Voter Information & Interview w/ Third Day

Election Day:  
We would like to encourage everyone to vote.  Here are a few resources to help you decide which candidates to vote for, including an online Voter Guides and Poll Information. 

Online Voter Guide:
Voter Guide: Online Voter Guide



Voter Registration & Poll Information:
Voter Info Center: Kentucky Voter (All Counties)
Jefferson Co. Voter Info: Jefferson Co. Clerks Office
Bullitt Co. Voter Info: Bullitt County Clerks Office
Other Voting/Poll Info for KY: KY.gov

Visit Third Day's Website

Interview with Tai Anderson of Third Day:
Third Day's latest album Miracle releases today.  This morning Jim Galipeau interviewed Tai  shared the story behind the title track, "I Need a Miracle."  At a concert they guys of Third Day were approached by an older couple whose son had lost his job and became deeply depressed.  He had decided to end life, but while he was sitting in his car the radio came on and was playing Third Day's song "Cry out to Jesus." He began to do just that, and God miraculously saved his life.  Third Day was able to play the first song off their album "Hit me Like a Bomb" on the Tonight Show, which Tai said speaks about the moment when we know we need to give our lives to the Lord but we are holding back even though we know that God is going to revolutionize our lives in the most wonderful way possible.  This is Third Day's 20th year as a band, they wanted to do something different with this album while keeping their authentic sound intact.  For a limited time, you can listen the entire album for free at wjie.org.  For more information on Third Day's latest album, visit their website. 

Ways to Avoid Sickness: Motivation for Monday Fitness

From colds to stomach viruses, Bob and Caroline Scott of the Louisville Athletic Club shared some ways to prevent sickness.

"This is the time of year we tend to catch things such as colds and viruses a little easier.  So it's important to try to prevent that from happening.  The holiday season can bring a little more stress into our lives and our immune systems will naturally weaken when we are under more stress. Another reason is that we are spending more time indoors in close contact with others and their germs.  So many times when one person in the house gets sick it gets passed around and before you know it the whole family is sick.  Bob's going to share some simple tips that can help prevent all those nasty germs from spreading around more than they have to." - Caroline Scott

"Obviously, avoid close contact with anyone who is sick.  If you have kids, this is almost impossible; but if you are in contact with someone who is sick make sure you are washing your hands a lot.  This is the single best thing you can do to prevent spreading an illness.  Avoid touching your mouth, eyes, and nose.  If you have touched something that is contaminated and then rub your eyes.. chances are you are going to get sick.  If you are sick, stay home...you need rest to get better.  Cover your mouth and nose with a tissue when you are coughing or sneezing.  Also, it's important to get plenty of rest, exercise, and nutritious foods.  Finally just pray and walk in the faith that God is healing you." Bob Scott

For more great health and fitness tips, visit Caroline's Blog

Related Blog Posts:
Here's some more tips on cold prevention from a previous blog post, Renewal.  Click here to view it in it's entirety.


Renewed Wellness: Here are a couple of key things to make sure you keep yourself and your family well all winter long.  Keep in mind germs from coughing with uncovered mouths travel 6 to 8 feet!

• Eat Bright Colors: Eat the brightest and most colorful fruits and veggies.  They are packed with the most vitamins and nutrients that boost your immune system.  Add as much color and variety to your meals as you can.
• Sleep Deep: Research suggests that only about a third of Americans get the seven to nine hours of shut-eye required to help keep their immune systems operating at full throttle.  Those who averaged fewer than seven hours a night were three times more likely to catch a cold than those who clocked eight or more regularly. We produce the hormone melatonin during nighttime sleep, which prompts a key type of immune cells to destroy infected ones. Over time, less sleep leads to  a sub par immune system.
• Eliminate Stress: Our immune systems are highly sensitive to stress. A study in Health Psychology suggests that chronic stress, or intense pressure lasting a month or longer, can make you more than two times as likely to get sick when you’re exposed to a cold virus compared with someone who isn’t over-stressed.
• Scrub and Sanitize: Common knowledge, but the CDC says that in order to kill germs, you’ve got to be thorough. Lather up and scrub every crevice, including between your fingers and under your nails. Take your time, at least 20 seconds before you rinse and dry.  Wash your hands, door knobs, phones, counters, and anything else that could be contaminated by cold germs. 
• Travel Wisely: Confined space, lots of people, and dry air.  Cold viruses thrive in this environment.  According to a study from the University of Nottingham in England, those who took public transportation were six times more likely to suffer from respiratory infections than those who didn't.
• Turn off the Heat: Finishing a warm shower with a blast of chilly water may create a reflex action that supports immunity by stimulating lymphatic circulation.     Article Referenced

Living an Extraordinary Life of Love

On this morning's show we spoke about an article I found in Relevant Magazine called 10 Ways to Live an Extraordinary Life.  It's an interview of a man named Bob Goff who is the author of Love Does, his best-selling collection of stories about a few ways he’s managed to turn each day into a “hilarious, whimsical, meaningful change to make faith simple and real.” He is also a lawyer in Washington, a Ugandan consulate, a professor at Pepperdine Law School and Point Loma Nazarene University, and the founder of Restore International which serves underpriveleged kids in Uganda and India.  Yet, with that kind of a to-do list Bob has found a way to live an extraordinary life of loving people.  He shared some of his secrets, and I passed a few along this morning.  Here is their full list.  Click the link above to read the full article.  I found it to be beautifully challenging to my own life.  What would our world look like if we made a conscious effort to make ourselves more available to people and showed them love with our presence and full attention?

1. Don't Let Anyone Go to Voicemail: Obviously there are limits to this (plane flights, on the other line, etc), but if he can help it Bob Goff does not let anyone go to voicemail regardless of whether or not he knows the person.  Bob says, “We get really busy,” Goff says. “But the less time Jesus had on earth, the more available He became to people.. Jesus wouldn’t have ignored many phone calls.  If I get a call, I answer it, and it’s been terrific! There’s a God we can talk to anytime, anywhere, about anything, and I’m so glad He doesn’t screen my calls—because I don’t have anything that’s particularly interesting to say. And I’m understanding that better because I’m available to people.”

2. Don't Make Appointments:  Yep, inspite of an insanely busy schedule Bob refuses to set appointments.  Goff says, “When someone calls me and says, ‘Can we meet two Tuesdays from now at 3 p.m.?’ I say, ‘How about now?’.”  Goff insists when your life is appointment-free, your time is at the service of others instead of your personal demands. Plus, you become a different person when you structure your life around others’ needs. 

3. Be Incredibly Inefficient at Love:  This one felt the most challenging to me.  It's easy to streamline everything when our schedules become hectic, but Bob says “Don’t do an efficient brand of love." Then he shared this beautiful story, “The woman who lives across the street from us has cancer. She called me up and told me the bad news, and I told her, ‘I’m not going to call you ever again.’ She’s like, ‘What?’  I went to Radio Shack and got us two walkie-talkies, and it was terrific. For the last year, we’ve been talking on walkie-talkies every night. It’s like we’re both 14-year-olds and we’re both in tree forts.  She took a turn for the worse about four days ago, so this morning, I woke up about 5, and I went to the hospital. I sent the nurse in with a walkie-talkie, and I sat in the next room and called her up. I heard her just start crying—because there’s something inefficient and beautiful about it. We were sitting in a hospital, separated by a room, talking on walkie-talkies.”  Then he continues. “Be inefficient with your love. The more in-efficient, the better. It would have been a lot more efficient for God to not send Jesus to die for us. That was very inefficient love. But so sweet and so tender.”

4. Don't Have a Bible Study:  Before you stop reading, Bob Goff still studies the Bible.  He takes scripture and applies it to his daily life and serving people.  “I’ve met with the same guys every Friday who I’ve been meeting with for a decade,” he says. “And we have a Bible Doing.”  The idea, Goff says, is basically that memorization is only effective if it motivates you to action.

5. Quit Stuff:  “Every Thursday, I quit something,” Goff says.  "The idea is  to give yourself room to grow and to give God room to work. Quitting things forces you forward to explore new opportunities, to try things you wouldn’t have time for otherwise and to fill your life with things that are fresh, different
and dangerous."

6. Do What You're Made to Do:  Bob believes that we are too busy asking ourselves, “What am I able to do? People take tests to determine skill sets and aptitude and then march off to pursue a career based on the results."  But Goff says the better question is, “What am I made to do?” He goes on to say, “It’s as simple as asking, ‘What are the things you think are beautiful? And you want in your life?’ He feels we should focus on doing more of those things and less of the stuff we aren't talented in or that cause us stress. 

7. Get More Unschooled, Ordinary Friends:  "For most people, friendship is accidental. You see someone often enough, find a few common interests, hang out and strike up an easy friendship. New friends probably come from the people you work with or go to church with. The childhood idea of 'making friends,' a proactive pursuit, has been replaced with the idea of 'letting friends happen'."  Goff suggests "making friendship intentional and, moreover, risky. Because sometimes you can learn more from friends who stand just left of center than those with whom you share everything in common."

8. Jump the Tracks:  Bob feels life is more interesting of you travel off the beaten path. "Goff spends most Wednesday mornings at Disneyland, prepping to teach his courses at Pepperdine University. From his vantage point on Tom Sawyer Island, he watches hundreds of park visitors board the monorail, content to be whisked wherever the train takes them.  And their park experience, says Goff, suffers because of it. The real adventure, both in Disneyland and in life, is when you venture outside the fixed loop."  Bob thinks the beauty you will find in living a life off the beaten path will be filld with more adventure and good company.  He says, “I’ll know more about my character, and I’ll know more about Jesus. I’ll meet a lot of cool people.”

9. Crowd-Surf Each Other:  The article shared a beautiful story in which an entire crowd was able to touch and pray for a  man who had just received word that his 8-year-old son had been diagnosed with leukemia by crowd serving him through the room.  Goff is big on physical touch and doesn’t shake hands.  He says, “If we say we’re the body of Christ, let’s act like it.  Let’s stop treating this faith thing like it’s a business trip. I want us to treat it like it’s a family. Family picks up the phone. Family surfs each other. Family hugs each other.”  Goff’s personal policy is to hug whoever he meets. "It doesn’t suit everyone’s comfort zone, but he says it’s part of his identity as a believer. And the benefit of breaking through these bubbles of security is being opened up to a deeper understanding of community."

This was just a recap of some of the points I highlighted this morning, and quotes from the article.  Read the full article at RelevantMagazine.com.  I believe it will challenge your life as it has mine.

National Men Make Dinner Day

Today is National Men Make Dinner Day.  Jim Galipeau is on-board.  He already has his dinner planned out for his family.  I thought I'd help you out a bit.  So guys, if you want to surprise your family with a great homemade dinner, here's some great recipe sites that will give you some good ideas.  Most of the recipes on these sites are fairly easy to prepare, only require a few ingredients, and some even have instructional videos.

Kraft Foods: One of my favs.  Lots of easy but tasty recipes and typically has helpful photos/videos.

Betty Crocker: This website has a ton of great suggestions to help you prepare your own tasty and super easy meals and desserts.

Pillsbury:  Who doesn't love Pillsbury?  I love their ingredients, and their website is packed with great recipes that are super easy to prepare.

Ps... The National Men Make Dinner site has some recipes for you too.  Have fun guys!

Oatmeal Whole Wheat Blueberry Muffins

Blueberry Tuesday:
It's Blueberry Tuesday!  It's been so chilly outside I've been addicted to oatmeal and other cozy foods this week.  Here's a yummy blueberry breakfast idea for you!

Oatmeal-Whole Wheat Blueberry Muffins

Autumn Kindness: Morning Show Highlights

This Fall, we have joined with a great organization that is making a tremendous impact in the lives of children around the world.  Join 88.5 WJIE as we partner with Mark Hall of Casting Crowns and World Vision for the {un}Abandon Campaign.  Click the link to help unAbandon a child!

This morning we heard an interview from Timur Nesbitt who was originally from Central Asia, but is now studying at a local college in the Louisville area.  Timur recounted his personal experience with Operation Christmas Child when he received his first gift at the age of 13.  Timur spoke about the impact it made on his life.  If you would like to make an impact on the life of a child this Christmas season, visit the Operation Christmas Child Website.