Wellness Wake Up Call

Dysbiosis: Signs, triggers, and next steps

Kristin Bogdonas — Mon, 27 Apr 2026 08:00:00 +0000

This episode explores what gut health means and how imbalances, known as dysbiosis, can impact digestion, energy, and mood. Learn common signs, potential triggers, and when to seek professional support for ongoing concerns.

Lifestyle factors that improve gut health

Kristin Bogdonas — Mon, 20 Apr 2026 08:00:00 +0000

How many gut-healthy habits are you practising each day? This episode explores five lifestyle behaviors to help improve gut health.

Probiotics for better health

Kristin Bogdonas — Mon, 13 Apr 2026 08:00:00 +0000

Probiotics can help restore balance in the gut. This episode explores current research and how to incorporate probiotics whether through food or supplements.

Nourish your gut with fiber

Kristin Bogdonas — Mon, 06 Apr 2026 08:00:00 +0000

Gut health plays a vital role in overall well-being, and diet is a powerful factor impacting the gut microbiome. Are you getting the recommended amount of fiber each day? More than 90% of people are not, which could mean negative consequences for gut health.

Good health starts in the gut

Kristin Bogdonas — Mon, 30 Mar 2026 08:00:00 +0000

This week, listeners will learn what the gut microbiome is and why it plays such a powerful role in digestion, immunity, and even mood. Expect simple, practical tips for supporting gut health through balanced eating, hydration, plant diversity, and stress management. Tune in each week in April to explore easy, practical tips for keeping your gut healthy.

National Nutrition Month: Building Healthy Habits, One Step at a Time

Kristin Bogdonas — Mon, 23 Mar 2026 08:00:00 +0000

As we wrap up National Nutrition Month, listeners can expect practical, realistic strategies for turning healthy intentions into everyday habits. This week focuses on simple meal prep ideas, smarter swaps for sweet cravings, and easy ways to limit ultra-processed foods, helping build sustainable changes one small step at a time.

National Nutrition Month: 7 tips to stay nourished on any budget

Kristin Bogdonas — Mon, 16 Mar 2026 08:00:00 +0000

This week, learn how to stretch your food dollars while still putting nutritious meals on the table. Listeners can expect simple, realistic tips for planning ahead, shopping smart, and cooking in ways that save money without sacrificing flavor or nutrition.

National Nutrition Month: Find Nutrition Advice Backed by Science

Kristin Bogdonas — Mon, 09 Mar 2026 08:00:00 +0000

This week, discover how to cut through nutrition myths and find advice you can trust. Learn where to look for credible, science-backed information and how working with a Registered Dietitian Nutritionist can help turn research into realistic, personalized steps toward your health goals.

National Nutrition Month: Power Your Day with Good Nutrition

Kristin Bogdonas — Mon, 02 Mar 2026 08:00:00 +0000

Celebrate National Nutrition Month with the Academy of Nutrition and Dietetics and discover how small, balanced choices can make a big impact on your health. This week’s focus, “Power Your Day with Nutrition,” highlights simple, practical tips like eating from all five food groups, enjoying a colorful variety of foods, and building sustainable habits that fuel your body for the long run.

The fuel to fight cancer

Kristin Bogdonas — Mon, 23 Feb 2026 08:00:00 +0000

Cancer treatments can bring challenging side effects like fatigue, nausea, changes in taste, and loss of appetite. Eating may feel difficult, but nourishing your body helps maintain strength, supports healing, and improves energy.

The power of physical activity in cancer prevention

Kristin Bogdonas — Mon, 16 Feb 2026 08:00:00 +0000

In 2025, more than two million new cases of cancer were diagnosed in the U.S. We all know movement matters, but understanding why helps us realize the importance of physical activity.

Which cancer screenings are right for you?

Kristin Bogdonas — Mon, 09 Feb 2026 08:00:00 +0000

Did you know that roughly one in three people will get cancer at some point in their lifetime? Cancer rates are rising, which makes regular screenings more important than ever. Find out which ones are right for you!

Lifestyle factors impacting cancer risk

Kristin Bogdonas — Mon, 02 Feb 2026 08:00:00 +0000

Cancer is a complex disease with many potential causes and remains the second most common cause of death in the United States. Assessing your lifestyle and behaviors can help you take steps to lower your risk of cancer in the future.

Improve your circulation with these 3 tips

Kristin Bogdonas — Mon, 26 Jan 2026 08:00:00 +0000

Blood is the body’s lifeline, carrying oxygen and nutrients to every organ. In winter, circulation can slow, but there are things you can do to improve your circulation despite the cold temperatures.

Understanding the components of blood and why they matter

Kristin Bogdonas — Mon, 19 Jan 2026 08:00:00 +0000

Did you know blood has 4 main components, each having its own specific role in the body? Testing can help screen for a wide range of health problems.

Blood donations: factors affecting eligibility

Kristin Bogdonas — Mon, 12 Jan 2026 08:00:00 +0000

January is National Blood Donor Month, a time to recognize the lifesaving impact of donors and encourage more people to give blood. However, before rolling up a sleeve, it’s essential to understand the factors that affect blood donor eligibility.

Give the gift of life and donate blood

Kristin Bogdonas — Mon, 05 Jan 2026 08:00:00 +0000

As we ring in the New Year, we also celebrate National Blood Donor Month. During the winter months, supplies often run low. So, consider rolling up your sleeve this January to give the gift of life.

Cultivating a new year mindset

Kristin Bogdonas — Mon, 22 Dec 2025 08:00:00 +0000

Too often, we rush into resolutions without taking time to reflect. However, reflection provides clarity, and clarity fuels growth. This episode offers an activity to help you create a new year mindset.

What to eat for illness prevention

Kristin Bogdonas — Mon, 15 Dec 2025 08:00:00 +0000

Preventing a cold and alleviating its symptoms may be of high priority this time of year. Here is how your diet can play a role.

Being thankful for moments of joy and growth

Kristin Bogdonas — Mon, 08 Dec 2025 08:00:00 +0000

The holiday season can be both joyful and challenging. As we reflect on the past year, it’s natural to think about life’s challenges or unexpected changes. One powerful way to navigate these emotions is by practicing gratitude.

Keeping your cool when the holidays heat up

Kristin Bogdonas — Mon, 01 Dec 2025 08:00:00 +0000

Many people experience heightened stress during the holidays, but there are ways to manage it. Here are five tips to help make the holiday season a little less stressful.

Savor the season: Holiday eating tips when managing diabetes

Kristin Bogdonas — Mon, 24 Nov 2025 08:00:00 +0000

Figuring out what to eat when you have diabetes can sometimes feel overwhelming, and this can be especially true during the holidays. The good news is that you can enjoy the holidays with a little planning while still managing your health.

How to prepare for hypoglycemia

Kristin Bogdonas — Mon, 17 Nov 2025 08:00:00 +0000

Did you know if you give yourself insulin, you are MORE likely to experience hypoglycemia, also known as low blood sugar? Prepare now to prevent future complications.

5 reasons to get blood sugar under control

Kristin Bogdonas — Mon, 10 Nov 2025 08:00:00 +0000

Did you know that high blood sugar can damage nearly every system in the body? Let’s dive into what’s really at stake.

Are you at risk for diabetes?

Kristin Bogdonas — Mon, 03 Nov 2025 08:00:00 +0000

November is National Diabetes Awareness Month. It’s estimated that 38.4 million people in the U.S. are living with diabetes, and another 8.7 million may have the condition but remain undiagnosed.

Healthy Lung Month: Preventing and managing upper respiratory infections this season

Kristin Bogdonas — Mon, 27 Oct 2025 08:00:00 +0000

Not only is it Healthy Lung Month, but it is also the unofficial start of cold and flu season. Rachel Mannen shares important reminders and tips on how to prevent and manage URI's this season.

Healthy Lung Month: Improving indoor air quality

Kristin Bogdonas — Mon, 20 Oct 2025 08:00:00 +0000

Indoor air pollutants can have short-term and long-term effects on health such as headaches, skin irritation, emphysema, and even cancer.

Follow these 7 steps to improve your indoor air quality and protect your health.

Healthy Lung Month: Prevent lung damage from COPD

Kristin Bogdonas — Mon, 13 Oct 2025 08:00:00 +0000

COPD is inflammation in the lungs that make it harder to breath. Damage to the lungs can’t be reversed, but the good news is, COPD can be prevented.

Healthy Lung Month: Simple actions to prevent asthma

Kristin Bogdonas — Mon, 06 Oct 2025 08:00:00 +0000

By taking steps today to reduce exposure to harmful substances, you can help protect your lungs and lower your risk of asthma in the future.

Breathe better during Healthy Lung Month

Kristin Bogdonas — Mon, 29 Sep 2025 08:00:00 +0000

As the calendar turns to October, we mark Healthy Lung Month—a dedicated time to shine a spotlight on one of the most essential yet often overlooked organs: your lungs. Each week throughout October, we’ll be highlighting several lung health concerns and practical steps to keep your lungs functioning well.

Healthy Aging Month: Support your digestive health

Kristin Bogdonas — Mon, 22 Sep 2025 08:00:00 +0000

Aging is a natural part of life, and with it comes changes in how our bodies function, including our digestive system. Additionally, lifestyle factors like diet, physical activity, medication use, and sleep habits also impact digestive health. However, simple daily habits can help support a healthy digestive system.

Healthy Aging Month: Preventing urinary tract infections

Kristin Bogdonas — Mon, 15 Sep 2025 08:00:00 +0000

Urinary tract infections become more common as we age—especially for women over 65—yet many don’t realize simple daily habits can lower their risk.

Healthy Aging Month: Brain health tips

Kristin Bogdonas — Mon, 08 Sep 2025 08:00:00 +0000

As we age, our bodies change, but did you know our brains also change? There are steps you can take to help your brain stay sharp and age well, starting with nutrition.

Healthy Aging Month: Nutrients of need as we age

Kristin Bogdonas — Mon, 01 Sep 2025 08:00:00 +0000

As we age, our bodies absorb and process nutrients differently, and certain vitamin and mineral needs may increase. Listen in for four nutrients to pay special attention to.

Fueling student-athletes for success

Kristin Bogdonas — Mon, 25 Aug 2025 08:00:00 +0000

As students prepare for a busy and active athletic season, it is more important than ever that they focus on good nutrition. A balanced diet supports physical performance, recovery, academic achievement, and overall health- all key components for healthy student-athletes.

Back-to-school weeknight fuel

Kristin Bogdonas — Mon, 18 Aug 2025 08:00:00 +0000

If your evenings are filled with homework, sports, activities, and deadlines, mealtime shouldn’t add to the chaos. A little weekend prep goes a long way to keeping dinners stress-free and nutritious.

Physical activity and academic performance

Kristin Bogdonas — Mon, 11 Aug 2025 08:00:00 +0000

Have you heard that encouraging more physical activity can support better academic performance among students? It’s true! Allocating time during the school day for recess, physical education, or even short movement breaks integrated into lessons can significantly boost students’ academic performance, concentration, behavior, and overall well-being.

Give your kids a smart start this school year with better nutrition

Kristin Bogdonas — Mon, 04 Aug 2025 08:00:00 +0000

As a new school year begins, help the children in your life succeed by fueling them with nutritious, brain-boosting foods.

Summer skin care and nutrition for healthy, glowing skin

Kristin Bogdonas — Mon, 28 Jul 2025 08:00:00 +0000

Summer sunshine can do wonders for your mood—but your skin needs a little extra care during the warmer months. Between sun exposure, sweat, and outdoor activities, your skin works hard all summer long. Keep your skin healthy with the following skincare habits.

Stay safe this summer: Tips for Midwesterners

Kristin Bogdonas — Mon, 21 Jul 2025 08:00:00 +0000

Summer in the Midwest brings sunshine, green landscapes, and plenty of outdoor fun—but it also comes with a few health and safety risks to keep in mind. Whether you're spending time on the water, at the park, or in your backyard, here are some essential tips to enjoy the season safely.

Summer food safety tips

Kristin Bogdonas — Mon, 14 Jul 2025 08:00:00 +0000

Summer is in full swing with barbeques and picnics galore! Make sure you keep your food safe with these four tips in the hot weather.

Stay Alert: July is the peak month for grill fires

Kristin Bogdonas — Mon, 07 Jul 2025 08:00:00 +0000

This month, we’re sharing important summer safety tips, starting with grilling safety.

Did you know, on average, over 22,000 people visit the emergency room yearly due to grill-related injuries? Additionally, gas grills are responsible for an average of over 9,000 home fires annually. Listen in for tips to keep your cookouts safe all summer long.

The power of pigments: How colorful foods benefit health

Kristin Bogdonas — Mon, 30 Jun 2025 08:00:00 +0000

Pigmented phytochemicals—natural compounds responsible for the vibrant colors in fruits and vegetables—offer significant health benefits. Learn more about them and how they can support your overall well-being.

Fresh, Frozen, Canned- Fuel Your Plate, Your Way

Kristin Bogdonas — Mon, 23 Jun 2025 08:00:00 +0000

Fresh, frozen, and canned fruits and vegetables can all fit into a healthy diet and provide the nutrients your body needs. This week, incorporate these 3 shopping tips so you can enjoy fresh and affordable meals.

Celebrating seasonal produce

Kristin Bogdonas — Mon, 16 Jun 2025 08:00:00 +0000

This week, check out what’s in season by visiting your local farmer’s market. Try a new variety or a new way of preparing an old favorite!

5 tips to increase your fruit and vegetable intake

Kristin Bogdonas — Mon, 09 Jun 2025 08:00:00 +0000

June is Fresh Fruit and Vegetable Month. The USDA recommends adults consume 2 cups of fruit per day and 2 ½ cups of vegetables per day. Remember the 5 S's when reaching your fruit and vegetable goals!

Why we all need more fruits and vegetables

Kristin Bogdonas — Mon, 02 Jun 2025 08:00:00 +0000

Did you know most Americans aren’t getting the recommended levels of fruits and vegetables each day? Eating more fruits and vegetables is good for so many reasons. Here are 5 benefits you don’t want to miss out on!

Dining out with food allergies: Tips to staying safe

Kristin Bogdonas — Mon, 26 May 2025 08:00:00 +0000

Food allergies are not only life-threatening, they are also life-altering. Eating away from home presents additional challenges and can cause anxiety. However, with some planning and effective communication, one can enjoy dining out while minimizing risks.

Making healthy substitutions for food allergies

Kristin Bogdonas — Mon, 19 May 2025 08:00:00 +0000

Dealing with food allergies doesn’t mean sacrificing nutrition or flavor. With a bit of creativity and planning, you can make healthy substitutions that keep meals safe and satisfying.

Staying Safe with Sesame Allergies

Kristin Bogdonas — Mon, 12 May 2025 08:00:00 +0000

Sesame is now the ninth most common food allergen for children and adults. It can appear in surprising places, so follow these tips to stay safe!

Get the Scoop on Allergy Awareness Month

Kristin Bogdonas — Mon, 05 May 2025 08:00:00 +0000

This week, learn more about the food allergies affecting you or someone else you care about. Tune in each week this month for more food allergy support and recommendations.

Staying active with osteoarthritis

Kristin Bogdonas — Mon, 28 Apr 2025 08:00:00 +0000

Osteoarthritis (OA) can make movement painful, but staying active is one of the best ways to manage symptoms and improve overall joint health. In addition to structured workouts, simple lifestyle changes like standing up regularly, taking short walks, and performing daily stretches can make a big difference.

Exercise tips for people with low-mobility

Kristin Bogdonas — Mon, 21 Apr 2025 08:00:00 +0000

Are you struggling to stay active? Does walking feel like a challenge sometimes? April is Move More month, and this week, we’re talking about exercising with low mobility. Starting with shorter workouts can help you build confidence as you progress.

Gardening Gains: Turn yard work into a workout

Kristin Bogdonas — Mon, 14 Apr 2025 08:00:00 +0000

Gardening and yard work are more than just chores—they are excellent forms of physical activity that benefit both the body and mind. Whether tending to a small flower bed or managing a large vegetable garden, these activities contribute to a healthier lifestyle while making outdoor spaces more enjoyable.

Maintain muscle mass as you age

Kristin Bogdonas — Mon, 07 Apr 2025 08:00:00 +0000

As we age, we are at risk of developing age-related sarcopenia. The good news is there are things you can do to slow the progression of muscle loss. Aim for these types of activities at least twice a week to maintain muscle mass.

Lacing Up for Move More Month

Kristin Bogdonas — Mon, 31 Mar 2025 08:00:00 +0000

This April, we are celebrating Move More Month and encourage everyone to move more! Whether you have low-mobility, muscle loss, or joint pain, we’ll have helpful tips for you throughout the month.

Building Healthy Habits for Life (National Nutrition Month)

Kristin Bogdonas — Mon, 24 Mar 2025 08:00:00 +0000

This month, we’ve been celebrating National Nutrition Month, focusing on the importance of building healthy eating habits throughout our lives. Healthy habits often start in childhood and can last a lifetime, but if you didn’t develop these habits as a child, don’t worry—you can start at any age!

Exploring the Connection Between Food and Culture (National Nutrition Month)

Kristin Bogdonas — Mon, 17 Mar 2025 08:00:00 +0000

Food is more than just fuel; it’s a reflection of our history, traditions, and relationships. The theme of this year’s National Nutrition Month highlights the powerful role food plays in connecting cultures and people around the world.

Connect with a Nutrition Expert (National Nutrition Month)

Kristin Bogdonas — Mon, 10 Mar 2025 08:00:00 +0000

Did you know that nearly 95% of Americans don’t meet their daily recommendations for whole grains, fiber, and vegetables? If you’ve been struggling with your dietary goals, a Registered Dietitian Nutritionist, or RDN, can help you meet those goals and tailor nutrition advice to your unique needs.

Connecting with Food (National Nutrition Month)

Kristin Bogdonas — Mon, 03 Mar 2025 08:00:00 +0000

As part of National Nutrition Month, we’re encouraging you to connect with your food and its journey to your table. Exploring where your food comes from can help you make healthier and more sustainable food choices.

Protect your heart from stress with these lifestyle tips

Kristin Bogdonas — Mon, 24 Feb 2025 08:00:00 +0000

Stress is a part of everyday life and how you respond to stress can wreak havoc on your health - especially your heart health. Here are two things you can start today to help manage stress and keep your heart strong!

Manage diabetes for better heart health

Kristin Bogdonas — Mon, 17 Feb 2025 08:00:00 +0000

Did you know diabetes can negatively impact your heart health? Knowing your numbers and keeping them within the desired range will help decrease your risk of heart disease.

Kind mind, happy heart

Kristin Bogdonas — Mon, 10 Feb 2025 08:00:00 +0000

Extending kindness to yourself and others can improve your heart health. Listen in to learn how!

Stocking a heart-healthy pantry

Kristin Bogdonas — Mon, 03 Feb 2025 08:00:00 +0000

Focus on foods that can improve heart health and give your pantry a heart-healthy makeover with these 3 tips.

Prevent Falls with these 4 Tips

Kristin Bogdonas — Mon, 27 Jan 2025 08:00:00 +0000

Falls are the leading cause of injury among adults 65 years and older and account for 95% of the 300,000 hip fractures in the United States annually.

Essential Items for your Winter Wellness Arsenal

Kristin Bogdonas — Mon, 20 Jan 2025 08:00:00 +0000

Listen in for 10 essential items to stay well all winter long.

Time to Thrive in 2025!

Kristin Bogdonas — Mon, 13 Jan 2025 08:00:00 +0000

Thriving in 2025 requires balance in physical, mental, and emotional well-being. Here are practical tips to help you flourish.

January is Family Fit Month

Kristin Bogdonas — Mon, 06 Jan 2025 08:00:00 +0000

Are you getting 150 minutes of physical activity each week? This recommendation may seem impossible during the winter months so here are a few helpful tips to maximize your time during Family Fit Month this January.

Foods to focus on during cold and flu season

Kristin Bogdonas — Mon, 23 Dec 2024 08:00:00 +0000

Foods play a key role in cold and flu season! Tune in to find out which foods and nutrients can help you get over illness quicker.

Do the holiday hustle to maintain a healthy weight

Kristin Bogdonas — Mon, 16 Dec 2024 08:00:00 +0000

Are you looking for fun ways to stay active and maintain a healthy weight amidst all of your festive favorites? Tune in for simple ways to move more and keep those tinsel toes moving this holiday season!

Holiday baking and food safety tips

Kristin Bogdonas — Mon, 09 Dec 2024 08:00:00 +0000

Tune in for simple steps to keep food safe and your loved ones well-fed this holiday season and spread nothing but joy!

Gift-giving tips to inspire health and wellness

Kristin Bogdonas — Tue, 03 Dec 2024 15:24:08 +0000

Tune in for creative ideas to encourage wellness-focused goals in your loved ones through thoughtful holiday gifts and inspire long-lasting positive habits in the year to come!

Make the most of holiday leftovers and kitchen cleaning tips

Kristin Bogdonas — Mon, 25 Nov 2024 08:00:00 +0000

Right before or in between holidays, it's an excellent time to go through the pantry and refrigerator, do a deep clean, and throw out items that are no longer safe to eat. Lisa Peterson, nutrition and wellness educator, shares tips for keeping the fridge and food safe during the holiday season. Keep in mind, Thanksgiving is the #1 food waste holiday so make a plan now for all of your leftovers so they don’t end up in the trash. This week, take the time to clean out the refrigerator or make a new recipe with your holiday leftovers!

What you need to know about diabetes during National Diabetes Month

Kristin Bogdonas — Mon, 18 Nov 2024 08:00:00 +0000

Learn about the different types of diabetes and risk factors with content from Rachel Mannen. This week, take the 1-minute test online to find out your risk and explore the diabetes resources on our IL Extension website. Tune in for more details!

Make the most of Eat Smart Month

Kristin Bogdonas — Mon, 11 Nov 2024 08:00:00 +0000

November is Eat Smart Month, an American Heart Association campaign encouraging Americans to make small, sustainable changes to live healthier lives. Check out these 5 Eat Smart strategies and meal planning tips from Susan Glassman, nutrition and wellness educator with University of Illinois Extension.

How to develop an attitude of gratitude

Kristin Bogdonas — Mon, 04 Nov 2024 08:00:00 +0000

Building a consistent gratitude practice can unlock lasting benefits. Studies link gratitude to increased optimism, better sleep, stronger relationships, and greater resilience. It’s not just about noticing the good; it’s about rewiring your mind to find positivity, even in the face of challenges.

How what we eat effects dental health

Kristin Bogdonas — Mon, 28 Oct 2024 08:00:00 +0000

Incorporate more of these healthy habits into your dental hygiene routine for a strong, healthy smile.

Chocolate, cacao and cocoa: Finding the healthiest options

Kristin Bogdonas — Mon, 21 Oct 2024 08:00:00 +0000

Cacao beans are used to make chocolate which you can enjoy in many different forms but not all are created equal. Let’s explore some common options and which ones pack the most punch.

Eczema Warriors

Kristin Bogdonas — Mon, 14 Oct 2024 08:00:00 +0000

October is Eczema Awareness Month and over 16 million adults and 8 million children in the U.S. have eczema in some form. Kristin shares strategies to aid in the fight against ecaema.

Developing a vegetarian lifestyle

Kristin Bogdonas — Mon, 07 Oct 2024 08:00:00 +0000

If you are thinking about becoming a vegetarian but don’t know where to start, listen in to learn more about the different types of vegetarian eating patterns to consider.

How to help someone experiencing emotional distress

Kristin Bogdonas — Mon, 23 Sep 2024 08:00:00 +0000

Learn the signs of suicide and emotional distress during Mental Health Awareness Month. We can all play a role in helping someone experiencing emotional distress either by just listening, providing them with resources, or taking further action when suicidal warning signs are noticed. This week, reach out to someone you know that is having a hard time and offer your support.

Balancing the 8 dimensions of wellness when going back to school

Kristin Bogdonas — Mon, 16 Sep 2024 08:00:00 +0000

Knowing how to find balance in all 8 dimensions will help you navigate the (sometimes stressful) transition when heading back to school. Kristin shares ideas in each area of wellness as it relates to academic success. Create a balanced and fulfilling school experience with these healthy habits for the new school year in honor of National Wellness Week.

Healthy Aging Month: Behaviors to help you age well

Kristin Bogdonas — Mon, 09 Sep 2024 08:00:00 +0000

Decrease your risk for chronic disease as you age with these 5 tips for a life well lived.

How to build a better breakfast

Kristin Bogdonas — Mon, 02 Sep 2024 08:00:00 +0000

Kristin shares 7 tips for building a better breakfast to kickstart your day in honor of Better Breakfast Month.

Celebrating Breastfeeding Month

Kristin Bogdonas — Mon, 26 Aug 2024 08:00:00 +0000

August is National Breastfeeding Month, a time dedicated to raising awareness about the incredible benefits of breastfeeding for both babies and mothers. Breastfeeding is more than just a way to feed infants—it’s a foundation for a healthy start in life. Let’s explore the many advantages of breastfeeding and why it’s worth celebrating.

Protect your eyes with these foods and lifestyle tips

Kristin Bogdonas — Mon, 19 Aug 2024 08:00:00 +0000

There are many foods that can provide eye health benefits but are you getting enough? Kristin Bogdonas shares which foods you need to include each week for eye protection as well as recommendations to further protect your eyes with lifestyle changes.

Tips for packing healthy school lunches

Kristin Bogdonas — Mon, 12 Aug 2024 08:00:00 +0000

According to the National School Lunch Program, 40% of students bring their lunch to school. Kristin Bogdonas shares food safety tips, and how to improve the nutritional value and variety of school lunches brought from home.

Making the most of your summer produce

Kristin Bogdonas — Mon, 05 Aug 2024 08:00:00 +0000

The first week in August is Farmers Market Week! Make the most of your summer produce with these 5 tips and reap the benefits of fruits and vegetables while keeping them fresher longer.

Healthy road tripping: Snack attack

Kristin Bogdonas — Mon, 22 Jul 2024 08:00:00 +0000

One challenging task while traveling is eating healthy on the road. Here are four ways to snack well during all your summer adventures!

All about hydration_Part 2

Kristin Bogdonas — Mon, 15 Jul 2024 08:00:00 +0000

There are many drink options on the market but not all will be good choices to meet your hydration needs. Learn more about these choices and why it matters for your hydration status.

All about hydration, Part 1

Kristin Bogdonas — Mon, 08 Jul 2024 08:00:00 +0000

Water is essential for a variety of bodily functions. Learn how much water you need daily, how to check hydration status, and how to prevent dehydration during all of your summer activities.

5 tips for summer self-care

Kristin Bogdonas — Mon, 01 Jul 2024 20:18:16 +0000

This week on Wellness Wake Up Call: 5 self-care ideas to help you make the most of the summer season and enhance your overall well-being!

'Tis the season for fresh fruits and vegetables

Kristin Bogdonas — Mon, 24 Jun 2024 08:00:00 +0000

We shed light on this topic because only 1 in 10 adults gets enough of these superfoods each day! Kristin shares ideas on how to increase your F&V intake.

How the MIND diet can improve your brain health

Kristin Bogdonas — Mon, 17 Jun 2024 08:00:00 +0000

Did you know you can eat delicious food and nourish your brain? This week, we highlight the latest research on the MIND Diet and examples of foods to include (and reduce) during mealtime. There are 10 brain-health food groups.

Why men should pay attention to their health

Kristin Bogdonas — Mon, 10 Jun 2024 08:00:00 +0000

Men are less likely to seek medical treatment compared to women, and according to the Centers for Disease Control and Prevention, men live five or six years less than women. Learn about 3 lifestyle habits for healthy living.

6 tips for brain health

Kristin Bogdonas — Mon, 03 Jun 2024 08:00:00 +0000

Kristin Bogdonas shares 6 essential tips to keep your brain healthy as Alzheimer's and Brain Awareness Month unfolds.

In the kitchen with herbs

Kristin Bogdonas — Sat, 25 May 2024 08:00:00 +0000

Herbs have been used for thousands of years for herbal remedies, bug repellent in linens, for fragrance, and of course cooking. Celebrate herbs throughout the year by planting them yourself and using them for all of your culinary needs.

Learn more about the DASH eating pattern for blood pressure control

Kristin Bogdonas — Mon, 20 May 2024 08:00:00 +0000

Half of Americans have high blood pressure and don't know they have it! Following the DASH eating plan can help get blood pressure under control and reduce your risk for heart disease. Learn more about it in this week's episode.

Move YOUR way this May

Kristin Bogdonas — Tue, 14 May 2024 08:00:00 +0000

Step into Spring with some new ideas for physical activity.

5 ways to protect your bones

Kristin Bogdonas — Fri, 10 May 2024 16:37:00 +0000

May is Osteoporosis Awareness Month, a time dedicated to shedding light on a condition that silently affects millions worldwide.

Mindful habits keep food out of the trash and money in your pocket

Kristin Bogdonas — Thu, 04 Apr 2024 16:56:19 +0000

In this month's episode of Wellness Wake Up Call, Kristin Bogdonas sheds light on the issue of food waste and the importance of addressing it during Food Waste Prevention Week.

Extension Living Well Month

Kristin Bogdonas — Fri, 15 Mar 2024 14:19:57 +0000

In this episode, we explore the three pillars of holistic well-being - physical, mental/emotional, and community engagement - and how they contribute to living well.

Embracing Heart Health: Lifestyle tips for a strong and happy heart

Kristin Bogdonas — Tue, 20 Feb 2024 18:16:23 +0000

February is not just a month for roses and chocolates; it's also Heart Health Month—a time to prioritize and nurture the very organ that keeps us ticking.

Consistency is Key: Establishing a Routine for Wellness Success

Kristin Bogdonas — Mon, 08 Jan 2024 19:06:29 +0000

In this episode, host Kristin Bogdonas delves into the important topic of maintaining healthy habits throughout the year and how to achieve success with 6 simple tips.

Stocking your winter wellness arsenal

Kristin Bogdonas — Tue, 05 Dec 2023 19:35:44 +0000

Building a winter wellness arsenal involves preparing yourself physically and mentally to navigate the challenges of the colder months. Here are 12 tips to help you create a comprehensive winter wellness plan.

Diabetes: Take charge of tomorrow

Kristin Bogdonas — Mon, 30 Oct 2023 16:33:50 +0000

1 in 10 Americans has diabetes and 80% of people with prediabetes don't know they have it! Don't let prediabetes take you by surprise. Taking charge of your health may help you prevent diabetes health problems such as damage to your heart, eyes, and nerves. Learn how you can plan for healthy, well-balanced meals while you save on diabetes care costs.

The itch that won't quit: Understanding and managing atopic dermatitis

Kristin Bogdonas — Wed, 18 Oct 2023 18:59:27 +0000

Kristin Bogdonas, nutrition and wellness educator, sheds light on atopic dermatitis, the most common form of eczema, in honor of eczema awareness month. Kristin shares her personal connection to the topic, as her son was recently diagnosed with the condition.

Healthy Aging Month

Kristin Bogdonas — Wed, 18 Oct 2023 18:55:32 +0000

September is here, and that means it's officially Healthy Aging Month. It's a time to celebrate growing older and wiser while taking steps to maintain our health and vitality. In today's episode, I'll share some practical tips to help you age gracefully

The facts about vaping

Kristin Bogdonas — Wed, 18 Oct 2023 18:53:06 +0000

Joining me today is Krishna Marme, the Community Tobacco Consultant for Scott County Health Department.

Tips for Extreme Heat

Kristin Bogdonas — Wed, 05 Jul 2023 07:22:00 +0000

Keep Kids Safe this Summer

Kristin Bogdonas — Mon, 12 Jun 2023 18:27:38 +0000

Stroke Prevention

Kristin Bogdonas — Wed, 03 May 2023 15:19:39 +0000

You may have heard of the acronym FAST or F-A-S-T. It stands for Face, Arms, Speech, and Time. If you think someone may be having a stroke, ask these questions:Does one side of the face droop when smiling?Does one arm drift downward when both arms are raised?Does speech sound strange or slurred?If you see any of these signs, call 9-1-1 right away.

Disaster Preparedness at Home

Kristin Bogdonas — Thu, 01 Sep 2022 06:54:00 +0000

Just in time for September, national disaster preparedness month, Kristin Bagdonas shares her top tips for disaster readiness at home, whether it's natural or financial.

8 Dimensions of Wellness

Kristin Bogdonas — Wed, 26 Jan 2022 10:01:00 +0000

Good Morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension, serving Rock Island, Henry, Mercer, and Stark Counties. Joining us today is Flora Denton, dietetic intern for the University of Illinois in Urbana-Champaign.

Elements of healthy aging

Kristin Bogdonas — Thu, 09 Sep 2021 10:00:00 +0000

What can we do to ensure we age successfully? I’ll outline six key elements of aging well, whether you’re 16 or 65.

Reducing food waste at home

Kristin Bogdonas — Thu, 01 Apr 2021 10:30:00 +0000

Good morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension, serving Rock Island, Henry, Mercer, and Stark Counties.

Kind Mind, Happy Heart

Kristin Bogdonas — Mon, 08 Feb 2021 11:00:00 +0000

Good morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension, serving Rock Island, Henry, Mercer, and Stark Counties.

Mindful Eating, Holiday Edition

Kristin Bogdonas — Tue, 15 Dec 2020 21:49:25 +0000

Kristin: Good Morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension, serving Rock Island, Henry, Mercer, and Stark Counties.

Colors of summer: a rainbow of benefits

Kristin Bogdonas — Wed, 03 Jun 2020 10:00:00 +0000

Good Morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension, serving Rock Island, Henry, Mercer, and Stark Counties.

Ways to stay healthy at home

Kristin Bogdonas — Mon, 13 Apr 2020 15:22:40 +0000

The spread and mitigation of novel coronavirus (COVID-19) is an evolving concern for Illinois. University of Illinois Extension has a collection of resources to assist families and community leaders preparing for and coping with COVID-19. These resources continue to grow each day as educators across the state develop content for families, businesses and food producers.

Living Well Month - March 2020

Kristin Bogdonas — Wed, 04 Mar 2020 11:00:00 +0000

Good Morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension, serving Rock Island, Henry, Mercer, and Stark Counties.

Staying Focused on the Goal Ahead

Kristin Bogdonas — Tue, 21 Jan 2020 15:30:37 +0000

Good Morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension, serving Rock Island, Henry, Mercer, and Stark Counties.

Eating Better Together

Kristin Bogdonas — Thu, 31 Oct 2019 10:00:00 +0000

October is Eat Better, Eat Together Month and the perfect time to make family meals a priority. Research has shown that eating more meals together has a positive effect on both the nutrition and emotional well-being of the entire family.

Aging Well with Fruits & Vegetables

Kristin Bogdonas — Wed, 25 Sep 2019 13:47:03 +0000

In honor of Healthy Aging Month, I have a trivia question for you.

Drink to your health

Kristin Bogdonas — Wed, 14 Aug 2019 10:00:00 +0000

What have you been drinking lately? Our health is influenced by our day-to-day food and beverage choices so why not make your drinks count? Did you know the majority of added sugar in the American diet comes from sugar-sweetened beverages? This is not limited to soda. It also includes fruit juice, energy drinks, sports drinks and specialty coffees.

Summer Self-care

Kristin Bogdonas — Fri, 26 Jul 2019 16:27:25 +0000

Kristin talks about summer self-care routines that promote healthy habits in the 6 dimensions of wellness, including the physical, mental, emotional, spiritual, occupational, and social dimensions. Self-care is a way of living each and every day that incorporates health promoting behaviors to keep you feeling motivated to accomplish your goals.

Maintaining A Brain-Healthy Lifestyle

Kristin Bogdonas — Wed, 12 Jun 2019 11:41:05 +0000

In honor of Alzheimer’s and Brain Awareness Month, University of Illinois Extension health educator Kristin Bogdonas gives advice on maintaining a brain-healthy lifestyle.

Living Well With Arthritis

Kristin Bogdonas — Wed, 29 May 2019 11:57:41 +0000

May is Arthritis Awareness Month — a time to learn not just about the prevalence of arthritis, which affects about one in four adults in the U.S., but also about diet and exercise habits that can enhance the quality of life for those living with any one of the more than 100 types of arthritis. Joining host Kristin Bogdonas is Diane Reinhold, a registered dietician and health educator with the University of Illinois Extension.

How To Recognize Bogus Diets And Pseudo-Scientific Supplements

Kristin Bogdonas — Wed, 03 Apr 2019 11:55:40 +0000

In this month's episode of Wellness Wake Up Call, University of Illinois Extension health educator Kristin Bogdonas lays out some "red flags" to help you detect deceptive marketing behind bogus health products and services.