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Colton Dixon Interview
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Staying Motivated

Motivation for Monday Fitness: 
Staying Motivated in your Fitness Goals
Many people made a New Year's resolution about a month ago, and may be on the verge of giving up.  Bob and Caroline Scott of the Louisville Athletic Club stopped by the studio to share some ways to stay motivated when you are feel like quitting.



Proverbs 4:25 - "Let your eyes look straight ahead; fix your gaze directly before you."

"This is about the time that a lot of New Year's Resolutioners start to fade in their consistency mainly because they set their original goals too high and aren't seeing the results as rapidly as they would like.  A great way to stay motivated is to hire a personal trainer for a few sessions.  This way you are accountable to him or her because you have a set time that you are meeting them.  Also a trainer can show you exercises and routines that you probably wouldn't do on your own.  If a trainer is not your thing, but you still want to be held accoutable then get involved in a group fitness class.  Classes are a great way to meet new "gym" friends and they also provide camaraderie.  You are more likely to stick to something if you know your friends are beside you!"  - Caroline Scott

"Another way to stay motivated is to mix up your routine.  Doing the same old thing at the gym can get boring, and eventually your body realizes this and starts to adapt to your workouts.  When you body isn't being challenged results won't come as quickly.  Trying a new class is a great way to mix it up.  Let the instructor know that you're new and he or she can help you with the basics before you begin.  Try a new machine in the gym that you haven't ever used before.  Mixing up your routine is especially important because most people won't stick to something they don't enjoy doing or view as boring.  Finally, a really simple way to stay motivated is to download some great inspirational music for your iPod and crank it up when you're working out!  There's nothing like a great song to help you push through!"  - Bob Scott

For these and other great tips, visit Caroline's Blog, carolinescott.org

Colton Dixon Interview

Tips to Fight the Flu & Boost Immunity

Good Morning Friends:
On this morning's show we spoke about some ways to keep yourself and your family healthy or at least bounce back a bit faster this cold and flu season with foods you probably already have in your kitchen.  I've got some recipes I'll be posting later, so be sure to check back for those.


Beat the Flu with Breakfast:
Want to stay healthy all flu season?  Some great flu fighting super foods are perfect for this morning's breakfast.  Here are 3 ideas I found on Self.com 

• Cinnamon: Topping your your breakfast with cinnamon may be help prevent viruses. A study published in the Journal of Medicinal Chemistry suggests that specific plant terpenoids contained within cinnamon have potent antiviral properties. 
• Citrus Fruits: "While it is a common myth that large doses of vitamin C can prevent a cold, it is true that if you up your consumption of this antioxidant at the first signs of a cold, it can help you feel better faster."
• Low-fat Yogurt: "Recent research shows that people who had the lowest levels of vitamin D were far more likely to get the flu than those with the highest levels, and yogurt is a powerhouse source of it."

Other Super Flu Fighting Foods:

• Black Pepper: "Black pepper contains a compound called piperine, which not only gives pepper its spicy kick but is also believed to have anti-inflammatory and anti-fever properties."
• Avocado: Most of us know that Avocado has a healthy dose of heart-healthy fats, but these monounsaturated fats help to reduce inflammation and help us to absorb vitamins like A, D, E and K, which are important for supporting the immune system. 

Home Remedies that Work, and Why:

There are some home remedies are synonymous with cold and flu season - warm soup, hot tea.  Here are the reasons why they really help you recover a bit faster.  These tips came from Prevention Magazine. 

  

Sip Some Chicken Soup:  
There's a really good reason why chicken soup has been a go-to cold remedy for centuries.  When chicken is cooking it releases Cysteine, an amino acid which is chemically similar to a common bronchitis drug.  The soup also thins mucus and helps relieve stuffy noses and coughing.  Not quite up to making a homemade batch of soup?  A study found in Chest found that even most of the supermarket brands helped to block inflammatory cells which helped reduce cold symptoms.

Hydrate:
Get plenty of rest and drink lots of fluids.  Heard that before?  Rest and hydration are so important to your recovery, because drinking water when you have a cold helps thin mucus secretions in the lungs.

Sip Hot Tea... with honey:
Speaking of hydration, in addition to water the adage of drinking hot tea when you have a cold is also true.  All teas contain a natural bronchodilator called theophylline so any variety you like will work well.  Adding honey will also help because it coats the throat soothing any irritation plus honey is rich in infection-fighting antioxidants and it increases saliva production which will also help thin out mucus.

Zinc & Ginseng:
You may have heard that taking Zinc at the onset of a cold will help shorten your symptoms.  The reason this is true is because the mineral zinc is what your body uses to produce germ-fighting white blood cells.  However, if you over do it zinc can actually suppress your immune system and have a reverse affect so be careful not to take more that 50 mg a day.  Ginseng is also great because it boosts your levels of white blood cells and also your levels of interleukins which are immune system proteins.

Stay Positive: 
Another interesting little fact I shared this morning from Health.com is that there was a study which showed that the participants who had heightened activity in the region of the brain associated with positive attitudes produced greater amounts of flu antibodies.  Researchers aren't sure what the connection between our brains and immune systems are exactly, but it appears that we are now seeing proof that having a positive attitude affects our health as well as our general outlook.

There's More on Pinterest:  Don't forget to follow 88.5 WJIE on Pinterest.  On my board, you will find links to another great articles we've talked about, recipes, and more. Today I pinned another great article from Prevention about 9 Power Foods that Boost Immunity.  The foods are: yogurt, oats & barley, garlic, fish, chicken soup, tea, beef, sweet potatoes, and mushrooms.  To find out why they are so great, visit us on Pinterest.  Also, don't forget you can also follow my personal Pinterest board by clicking the link to your right.

Get Well Recipes: 
Here are a couple of cozy get well recipe using some of the ingredients we talked about earlier.

Warm Cinnamon Orange Cider
Momma's Chicken Thyme Soup

Health Benefits of Juicing

Motivation for Monday Fitness: Health Benefits of Juicing 
Bob and Caroline Scott of the Louisville Athletic Club stopped by the studio this morning to explain how juicing fruits and veggies is different from just eating them, and if it is beneficial.

1 Corinthians 10:31 - "So whether you eat or drink, or whatever you do, do all to the glory of God."

Juicing is an easy way to provide yourself with a high level of quality nutrition.  There are 3 main reasons why it is so beneficial:

• Juice requires very little digestion, so all the nutrition enters quickly into your system.
• When you juice, you use more fruits and veggies than you could actually eat.  So you are drinking a densely packed amount of vitamins, minerals, and other nutrients.
• Juicing aids in detoxification of the liver which removes toxins from the body.

Just remember, it's best to juice organic fruits and veggies to avoid any harmful chemicals or pesticides. Always wash your produce before juicing as well.

Other Juicing Benefits include:

• Improved cardiovascular system and heart health
• Alkalizing your system.  This helps your body become less acidic and toxic.
• Helps with healthy skin, hair, nails, and eyes.
• Increases your energy levels.
• Rebuilds your blood cells.
• Improves your immune system.

There are many brands of juicers available, just do your research and choose one that works for you.  

For these and other great tips, check out Caroline's Blog, carolinescott.org

Why You Should Lift Weights

Motivation for Monday Fitness: 
Why should you lift weights?  Many people, especially women, are hesitant to lift weights.  Mainly because they aren't sure where to start or don't even really know why they should lift weights.  Bob & Caroline Scott of the Louisville Athletic Club stopped by the studio today to share why everyone should include weights in their fitness routines.

Joshua 1:9 - "Have I not commanded you? Be strong courageous.  Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go."

"Women tend to shy away from weightlifting because they fear they will bulk up, but this couldn't be further from the truth.  Lifting weights will not only help you lose weight, but will help you maintain the weight loss.  Here's why: Muscle keeps your metabolism revved up by burning calories, fat, and glucose (sugar).  So basically with more muscle mass on your body, you will burn more calories even when you aren't working out.  When you do lose weight, up to 25% of the loss may come from muscle, resulting in a slower metabolism, so weightlifting will help preserve or rebuild any muscle you lose through dieting." - Caroline Scott of the Louisville Athletic Club

Benefits of Weight Training:

• Edge in Cardio & Aerobic Exercise: Muscle helps you with cardio and aerobic exercise.  The stronger you are, the better you will be at any aerobic activity.  So, for example, a competitive runner or cyclist will have much more of a winning edge if they add weights to their training routine.  
• Improved Muscle-to-Fat Ratio: Weight training also greatly improves your body's muscle-to-fat ratio.  You end up with less body fat and more muscle which improves both your health and your overall fitness level.  
• Toned Physique: Gaining muscle will help give you a more toned appearance.

Make sure however, before you start a new exercise program to always consult with a physician.  Once you have been cleared to start it's a good idea to consult with a personal trainer, even if it's just a few sessions.

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