Wellness Wake Up Call

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.

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.

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.

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

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.

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

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.

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, 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.

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!

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!

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!

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.

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.