Eating Healthy on a Budget

I think we can all agree that the recent rise in grocery prices has made it harder to eat health. We wanted to help you out so your health doesn’t have to be a burden at the store!

Big thanks to Healthline for this amazing article on clever ways to eat healthy while on a budget! Here are some awesome ways to do that…

  1. Plan Your Meals
  2. Stick to Your Grocery List
  3. Cook at Home
  4. Cook Large Portions and Use Your Leftovers
  5. Don’t Shop When You’re Hungry

To read more ways to save click HERE

Spring Into Health is coming this Sunday!

WNZR shared information about the Spring Into Health event happening this Sunday (5/13)from 1pm – 5pm at the SDA Hill Church, 535 Wooster Road in Mount Vernon.

Click HERE to hear the conversation.

The event will include live demonstrations on CPR, Heimlich procedure, Life Vac, First aid, Healthy food demos, How to sprout, Poultice Making, Hydrotherapy, Plant milk/yogurt making, Health screenings for depression, and learning Chair massage.
Knox Community Hospital will be there with various health screenings.
You can learn about immune boosting techniques based on God’s 8 natural remedies:
N – Nutrition
E – Exercise
W – Water
S – Sunshine
T – Temperance
A – Air
R – Rest
T – Trust in God

They will share Better Health through Better Living at this FREE Community Health Fair!

Organize Your Home Day: Ways For You To Tidy Up!


Today is Organize Your Home Day! Marcy and Lexie share ways to get your home organized a little bit before spring cleaning comes. Having an organized home can help with your mood, after all! Want to learn more about how this day came to be and how you can celebrate? Check out the article HERE.

The co-hosts also share life hacks to help you organize what you do have! If you want some extra help to celebrate the day, take some time to use these awesome tips and tricks. These small snippets of advice can help you and your whole family get organized. Find the whole list of life hacks HERE.


Eating your Water and Hydration Tips

This morning on the Morning thing we talked about hydration and how to make it simpler. We know that hydration can seem like a huge task when we look how much water we should be drinking through the day.

We explored ways that not only to get hydrated by drinking water, but also eating it. There are several fruits and vegetables that can help with hydrating you.

If you missed it HERE are 10 fruits and vegetables that you can eat to help you stay hydrated.

We also talked about creative ways to drink more water throughout the day which can help keep you hydrated. If you missed any of these creative ways click HERE


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It is National Senior Health & Fitness Day! Celebrate by exercising today.


The last Wednesday in May is Senior Health & Fitness Day.  Today, approximately 100,000 senior adults will participate in activities across the United States to celebrate National Senior Health & Fitness Day.
What will you do for your health and fitness today?
Too busy to exercise? Well, we found 6 tips on How to Fit Exercise into Your Routine—No Matter How Busy You Are! Check out the full article from HERE.

1. Work Out Efficiently

Pick a workout form that you can do almost anywhere, whether you’re traveling or getting home from the office late.

2. Cater to Your Own Likes and Dislikes

Choose a form of exercise that fits your lifestyle, personality, and taste. Not sure what you love to do? Don’t be afraid to experiment with different forms of exercise until you find what works best for you.

3. Use Competitions as Motivation

Today, it’s possible to find a competition suitable to your skill level in almost any sport. Sign up, set a goal, and notice what it does to you—odds are good it might be the push you need to keep yourself in the game.

4. Make a Schedule and Commit to It

The truth is that when we really need to, we get out of the office at the time that is necessary. Make a schedule (write it down if it helps!), stick to it, and remind yourself that working out is a priority worth keeping.

5. Track Your Activity Levels

Make a note in your calendar every time you work out, and add up your workout sessions at the end of each week, month, and year so you can monitor your progress and identify areas for improvement. Measuring your activity levels (and ideally keeping notes on your progress) can help you to stay on track and realize when you’re slipping before you’ve completely lost the habit.

6. Choose Something Over Nothing

You don’t need an hour—or even 30 minutes—to get a complete, effective workout. And some exercises is virtually always better than none. We can always find a few free minutes in our day (yes, we can!). With an effective program, and done frequently enough, short and speedy workouts can do wonders to both the body and mind.

Do you still need some encouragement to get moving today?
Check out this list of 7 Ways to Get Fit Having Fun (from
Click HERE to see the full list.

1. Make play your workout. Remember begging your mother to let you stay outside five more minutes? Whatever you were doing — playing catch, jumping rope, or riding your bike — it was too much fun to quit. The key to fitting more activity into your life is rediscovering that joy of movement.

2. Put on your dancing shoes. Not the sporty type? Dancing is a great way to get fit, and there’s a type to appeal to everyone: ballroom, country and western, salsa, African, folk dancing, square dancing. You don’t even need a partner; try belly dancing, hula, clogging or tap dancing.

3. Go on a treasure hunt. Take the whole family (or a group of friends) on a geocaching adventure. Geocaching is a hot new adventure that involves using a handheld global positioning system (GPS) to find a hidden cache of trinkets and a logbook.

4. Train for an active vacation. Ever thought of escaping to a ski resort, or living out your dream at a fantasy sports camp? These are the kinds of vacations you’ll never stop talking about. But whether you come away with fond memories or a pulled ligament can depend on how well prepared you are. To prevent muscle soreness and injury, train before your trip (using the upcoming vacation as your inspiration). Do general strength, cardiovascular, and flexibility training, including exercises that target the muscle groups for your sport.

5. Spice up a dull routine. Tired of your routine walk around the track? Walk to the park instead, and fly a kite. If you’re bored with the treadmill or elliptical trainer, spice up your workout with multimedia. Clip a tape or CD player to your belt, get audio books from the library, and enjoy “reading” while you work out. Or set up a portable DVD player and watch a movie.

6. Try something new. Go horseback riding. Try inline skating. Join in a community trash pickup. Build houses for Habitat for Humanity.

7. If you love a challenge and want to see real results, sign up for a civilian boot camp.

Remember to take WNZR along on your workout. Listen to us at 90.9FM or online at 

Get Healthy and Get Back to Reading with The Morning Thing

Library WeekThe Morning Thing kicked off the week by celebrating National Library Week and sharing some “Get Healthy” tips from the Knox County Healthy Department.

Here are some interesting facts about libraries.

Find out more about the Library of Mount Vernon and Knox County!
This is a very active place with special events for readers of every age.

Here is more information about National Library Week.

Want to get your kids interested in reading? Check out these 10 tips!

It was also a Get Healthy Monday on the show. 
Studies show that when it comes to making decisions to improve your health, Monday is the day most people make those decisions. The Knox County Health Department and Get Healthy Knox County want you to think of every Monday as an opportunity to do something to improve your health.The Knox County Health Department and Get Healthy Knox County want you to think of every Monday as an opportunity to do something to improve your health – Make that decision to lose a few pounds, get exercising, make a doctor’s appointment, stop smoking – Make every Monday the day to start getting healthy.

Do you know your numbers…your health numbers?
We live our lives by the numbers: phone numbers, PIN numbers, stock market numbers. When it comes to health, you should live by the numbers, too.

The key health numbers to know are: blood pressure, cholesterol, blood sugar and body mass index (BMI).

Doctors test most of these numbers at annual check-ups – which begs the question – when was the last time you had a checkup? It’s important that you know your numbers and understand what they mean. By keeping your numbers within a healthy range, you can greatly improve your health and reduce your risk for heart disease and other illnesses.

Blood Pressure When it comes to your blood pressure number, pay attention to the top number – the systolic pressure, which indicates the pressure when the heart beats while pumping blood. A systolic reading above 140 is considered too high and warrants seeing your doctor. Your Blood Pressure goal is 120 over 80 or less.

Cholesterol When it comes to cholesterol, there are really three numbers to know – your total cholesterol, your “healthy” cholesterol, called HDL and your “bad” cholesterol, called LDL.

The normal range for total cholesterol is 200 or less. The optimal range for HDL cholesterol is more than 60 and LDL cholesterol should be less than 100. There are no definite symptoms of high cholesterol, so it’s important to see your doctor and know your cholesterol numbers.

Blood Sugar or Glucose Glucose is sugar stored in your blood as your body’s main source of energy. Your fasting blood sugar number must be measured after an 8-hour fast. Fasting is key since ingesting food—say, a banana an hour beforehand—would raise blood sugar levels and could create a false pre-diabetic or diabetic reading. Your FBS can be determined with a simple blood test or a finger stick test.

A fasting blood sugar number above 100 is considered pre-diabetic; treatment measures should be discussed with a physician.

Body Mass Index Your body mass index (BMI) measures your weight in relation to your height. A BMI over 25 means that you are overweight and a number over 30 indicates obesity. That extra weight can lead to high cholesterol, heart disease, diabetes and other serious illnesses.

Your blood pressure, cholesterol, blood sugar and body mass index numbers are key indicators of your risk for serious illness. If you know these important numbers, you can make changes to improve your health.

Small changes can make a big difference. So start today. It’s Get Healthy Monday!

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