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Wine, Chocolate and your Heart

February is the month of love. It's also HEART HEALTHY MONTH!

I'm a big fan of leading a HEARTH-HEALTHY lifestyle. I got a wakeup call 6 years ago when I was diagnosed with a leaky valve. And having no side effects like shortness of breath or dizziness, it was a pretty scary period in my life. I decided to be pro-active and have surgery. My Mitral Valve was repaired and months later I was given clearance for all forms of exercise.

But my surgeon & cardiologist insisted I lead a HEART-HEALTHY lifestyle.

Here's a few ways you can improve your heart's health:

Eating foods low in saturated fats and trans fats can help prevent high cholesterol, and limiting salt in your diet is shown to lower your blood pressure. Focus on foods high in fiber and good fats such as olive oil
Try eating more of the following heart-healthy Super Foods.
Dark Chocolate
Extra-virgin Olive Oil
Nuts (walnuts, almonds, pistachios)
Legumes (beans, lentils, peas)
Red Wine (small amounts of course. You can also get the same effect from Natural Peanut Butter & grapes without the alcohol)

That's a no brainer. I like to do something that's fun and doesn't seem like I'm exercising. Mountain biking & road biking has been a regular part of my life. Regular exercise leads to lower blood pressure. Even walking or jogging 3-4 times a week helps. Take the stairs. Park further away from the entrance to the mall.



So this month, and every month think AND be, H-E-A-R-T H-E-A-L-T-H-Y.

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The Penguins Give Back!

HUGE THANKS to our WBS Penguins for helping us again this year at the St. Vincent DePaul Soup Kitchen.

As you probably know, Liss & I we'll be live at the kitchen Tuesday morning, Nov24.  And we would LOVE if you dropped by with your non-perishable food donations.

St. Vincent DePaul Soup Kitchen
39 East Jackson St.
Wilkes-Barre, PA


You can also help by purchasing a PENGUINS ticket for their Nov28 game vs. Hershey.  $4 from every ticket goes directly towards the St. Vincent DePaul Soup Kitchen!

The deal:

*1 ticket to the Nov28 game vs. Hershey
*1 Hot Dog
*1 Bag of Chips
*1 Soda
*1 WBS Penguins hat

Red Zone:  $22(gate price $30)   
Gold Zone:  $20(gate price $27)   
Blue Zone:  $17(gate price $20)

CLICK HERE to get the KRZ/PENGUINS Thanks 4 Giving deal or call the Pens @ 570-208-7367.

And THANKS for giving back to NEPA!!!



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Volunteer at the Soup Kitchen

Hard to believe it's that time of year again...time to volunteer with us to do the Thanksgiving prep work at the St. Vincent DePaul Soup Kitchen in Wilkes-Barre.

This is a great opportunity for co-workers & family members to give back to the community.

Think you'd like to help?

Send me an email with your name & number of volunteers that will be joining you.


***Thanks to the BEST listeners on the planet, all our volunteer spots have been taken

If you'd still like to help, cash or non-perishable food donations are ALWAYS welcome.

And if you are planning on making a donation, feel free to stop by the kitchen Nov24 when we broadcast live with our volunteers!***

And now the specifics:

What:  Rocky & Lissa's Kitchen Crew
Where:  St. Vincent DePaul Soup Kitchen, 39 East Jackson St., Wilkes-Barre
(near the Kings College gym)
When:  Tuesday Nov24 5:30-9am

Aprons, gloves & knives will be provided.  If you'd like to bring your own kitchen utensils, feel free.
Non-perishable food donations are always welcome.  We encourage our listeners to bring canned food items with them as the kitchen serves 365 days/year.

If you have any other questions, please ask.


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Lost in the Corn Maze

Meet Robert, a 10 year old in the Big Brother/Big Sister program.  We spent Saturday at Maylath's Farm & Orchard in Sugarloaf. 

Maylath's is a great day out for everyone in the family.

The farm features:
*Corn Maze
*Hay Ride
*Pumpkin Patch
*Cow Train Ride

*Pony Rides
*Corn Cannon
*Homemade Foods including their own pressed cider

We found Word #2 in the 20 acre corn maze!  4 more to go.  This year's maze is a tribute to the men & women of the military.  And the maze is free for all active & retired military veterans & their families with military ID.

Minutes after this pic was taken, Robert found his way out and I became lost in the corn maze.  Fun times!


Maylath's apple slingshot.  Let it fly, Robert.

Hayride to the Maylath pumpkin patch.

We found our pumpkins.

Robert is new to the Big Brother/Big Sister program.  He is one of many great kids on the waiting list to be matched.  If you can spare a few hours a month, you can be a mentor for an amazing kid just like Robert.  You can really make a difference in a kid's life AND you won't believe how much fun you'll have in the process.

CLICK HERE for more info on becoming a Big Brother or Big Sister. 

And if you are looking for a fun Fall day out, head to Maylath's Farm.

608 Rock Glen Road, Sugarloaf, PA
No admission.  Pay as you play.
Saturdays & Sundays -- 11a-6p


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5 Incredible Days

Hiking, biking & kayaking!  Sue and I just spent 5 incredible days in Southern Utah.

Here's a few of my favorite moments.

Inside Arches National Park.  Inside the park you'll find, or can attempt to find, OVER 2000 natural stone arches.  Here we are in front of The Windows Arches.

This is 3400 tons of fun...Balancing Rock at Arches.  I wouldn't want to be around when this thing decides to fall!

The famous Double Arch at sunset.  And to give you an idea of the size, notice the ant-like people in the bottom of the photo.

Does this rock formation resemble any famous movie character?  HINT:  think Star Wars.

Ha ha!  Our guide led us to the top of this arch inside the Firery Furnaces.

This is the view from Deadhorse Point.  Remember the final scene in "Thelma & Louise" where they drove their Caddy off a cliff?  THIS is the cliff!  2 classic Cadillacs were wrecked to film that scene.

Ahhhhhhh!!!  Kayaking the rapids of the Colorado River.  One word:  AWESOME!

Moab, Utah has some of the BEST mountain biking in the U-S.  Even the GREEN (beginner) trails were challenging.

Utah.  You definitely need to add it to your MUST SEE list, whether you hike, bike, kayak or off-road in a 4WD vehicle. 

Firery Furnace
Deadhorse Point
Arches National Park
MOAB Mountain Bike trails


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RIP Frankie

4 years ago we brought 2 furry little creatures into our home.  Sammi & Frankie were our new forever friends from Blue Chip Animal Rescue.

They were dropped off at the shelter together, and we were told that they were to be adopted together as well.

Sammi lost one of her eyes before she became a member of our family.  Frankie was her guide dog.
One minute he would be stealing her food or swatting her with his paw, the next he would be cuddling with her in bed or standing guard with her in our backyard.

Yesterday we lost this family member.

In July, Frankie developed some sort of digestive problems.  He would go into extended Downward Dog postures.  Originally, our vet thought it was a gas problem so Frank was on all sorts of old man products like Gas-X and Peptid AC.  It worked for a short time, but he seemed to be getting worse.  Later, our vet found what looked like a growth in his colon.  Wednesday he went in for surgery.  We couldn’t believe what they found:  a huge ball of hair!  The prognosis was good at this point.  Frankie was due to come home Thursday. 

Sue got the call in the morning that during the night Frankie had a heart attack and passed. 

We thank Back Mountain Vet Hospital for their care and understanding.  They our truly great people.  Thanks for the hugs too!

And THANKS to all the KRZ listeners for the messages of support and love.  You really don't know how much your kind words mean to us.  You guys are the best!!!

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Big Hugs and Thanks!

(Photo thanks to J Michael Schirra Photography)

I can't thank you enough for riding with me last Sunday in the 7th Annual American Cancer Society Endure bike ride.  Your donations helped me double my goal and overall the total raised surged past $35,000!!!

This year's ride took on special meaning for me as I rode in honor of my Aunt Rita (#RitaRocks) who lost her courageous battle with Cancer last month.  I know for a fact she was with me every mile.

My buds Brian, Vince, Mike & Tony who all helped organize & plan this year's ride.

Biking selfie while crossing the Market Street Bridge in Wilkes-Barre!

Thanks again for your support.  We'll see you next year for Endure 8!!!

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Having a Rough Day???

Tough week?  Boss giving you a hard time about EVERYTHING you do?  Friday can't come fast enough?

Maybe this vid of Tiny Hamster's BEST DAY EVER will help.  It can't hurt.

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Cancer sucks, agreed?

You still have time to do your part and help in the fight against cancer.

The 7th Annual
ENDURE RIDE is Sunday August 9 at Wilkes University.

Over the past 6 years, this event has raised over $230,000 for cancer research.  That's a pretty hefty sum for a group of riders willing to give up a Sunday morning for something they love anyway.

I've done this ride the last few years.  It's one of the best organized rides in our area taking place through the rolling hills of the Back Mountain.

And this year the ride will be taking on new meaning on a personal level as I recently lost my Aunt to cancer.

Pick a ride that suits your ability and GET SIGNED UP TODAY.

Who will YOU endure for?

I'll see you August 9th!!!


If you can't ride and would like to help the fight, please go to my fundraising page and give whatever you can!

CLICK HERE to donate..


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Take Me to the River

That's my River Fest crew...Sue of course, and our friends Donna & Steve.

Time to launch in Harding.

Never kayaked?  Get out on the open water.  It's really amazing to see the river from the inside out!

And here's the cool part.  If you missed out on River Fest down the Susquehanna River this weekend, you've got another chance!  High water & the threat of rain forced postponement of some of the events, so they're doing it again Saturday July 11!

Need more info?  Go HERE!

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