Wellness Wake Up Call

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.

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!

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.

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.

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 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.

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.

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.

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!

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.

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.

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.

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!

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.

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

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

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.

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

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

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 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.

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!

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

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!

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!

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!

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.

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.

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

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.

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.

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.

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.

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.

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

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

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.

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.

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.

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.

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

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.

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.

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!

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.

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.

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.

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

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.

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.