Eat Right for Eye Sight
What you eat can play an important role in protecting your vision. Discover key nutrients that support eye health and the colorful fruits, vegetables, fish, nuts, seeds, and other foods that can help you get them.
Wellness Wake Up Call
Nutrition and wellness educator Kristin Bogdonas of University of Illinois Extension provides timely news, information, ideas to promote healthy living in the Quad Cities and beyond.Wellness Wake Up Call is produced by WVIK in partnership with University of Illinois Extension.
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When Was Your Last Eye Exam?
Routine eye exams do more than check how well you can see. Learn why regular exams are important for detecting vision problems and eye diseases early, and how they can even reveal signs of other health conditions.
Appreciate Your Amazing Eyes
Your eyes work hard every day, and taking care of them is an important part of overall wellness. In this episode of Wellness Wake Up Call, learn how vision changes as we age and discover simple habits that can help protect your eye health, from staying active and eating well to wearing sun protection and scheduling regular eye exams.
The Importance of Staying Hydrated
Staying hydrated is essential for feeling your best during the summer months. This episode shares practical tips to help you increase your water intake, recognize hydration-rich foods, and build healthy hydration habits.
Be Social for Summer Self-Care
Social connections are an important part of overall wellness. Learn how spending time with friends, family, and your community can improve both physical and mental health this summer.
4 Food Groups for Summer Self-Care
Discover four seasonal food groups that can help keep you hydrated, nourished, and energized throughout the summer. Learn simple ways to add fresh, nutrient-rich foods to your meals and snacks.
Fitness Tips for Summer Self-Care
Stay active and safe this summer with practical fitness tips that support your physical and mental well-being. Learn how to exercise in warm weather while staying cool, hydrated, and healthy.
Milk Myths: Fact vs Fiction
In this episode of Wellness Wake Up Call, we separate fact from fiction when it comes to milk and dairy. Learn the truth behind common myths about children's nutrition, bone health, and whole milk, while exploring how dairy can fit into a balanced diet. Discover practical ways to meet your calcium needs and make informed choices about dairy products.
Benefits of Fermented Dairy
In this episode of Wellness Wake Up Call, we explore the benefits of fermented dairy foods like yogurt, kefir, and certain cheeses. Learn how fermentation supports digestion, gut health, and nutrient absorption, while providing important nutrients such as protein, calcium, and B vitamins. Discover simple ways to incorporate fermented dairy into your meals and snacks as part of a healthy, balanced…
Exploring Milk Alternatives
In this episode of Wellness Wake Up Call, we explore common dairy alternatives and how to choose the option that best fits your nutritional needs. Learn about plant-based alternatives made from grains, legumes, nuts, and seeds, along with key factors to consider such as protein, added sugar, fat content, calcium, and vitamin D.
When Milk Makes You Sick: Allergy vs intolerance
In this episode of Wellness Wake Up Call, we explore the differences between cow's milk allergy and lactose intolerance. Learn how milk allergies affect the immune system, where hidden milk proteins can be found, and why understanding your body's response to dairy is important for making informed dietary choices.
Give Your Meals A Mediterranean Makeover
In this episode of Wellness Wake Up Call, we share simple ways to give your meals a Mediterranean makeover. Learn how small swaps—like choosing whole grains, healthy fats, and plant-based proteins—can support heart health and overall wellness. With a focus on fresh ingredients and balanced choices, it’s easy to build healthier habits one step at a time.
Why You Should Consider The Mediterranean Diet
In this episode of Wellness Wake Up Call, we explore why the Mediterranean diet is a sustainable and effective approach to healthy living. Learn how its flexible, balanced style supports heart health, weight management, and overall well-being—while emphasizing enjoyment, variety, and connection through food. Discover why this time-tested way of eating continues to be a smart choice for long-term…
Elements Of The Mediterranean Diet
In this episode of Wellness Wake Up Call, we explore the key elements of the Mediterranean diet and why it’s a flexible, sustainable approach to healthy eating. Learn how this balanced pattern supports long-term health, encourages variety, and emphasizes connection through shared meals. With a focus on fresh, flavorful foods and simple habits, the Mediterranean lifestyle makes healthy living both…
History Of The Mediterranean Diet
In this episode of Wellness Wake Up Call, we kick off Mediterranean Diet Month by exploring the history and foundations of this timeless approach to healthy living. Learn how simple, minimally processed foods, shared meals, and an active lifestyle contribute to long-term health and well-being. Discover how small, consistent choices can help you bring the Mediterranean way of living into your…
When Your Gut Health is Out of Balance
In this episode of Wellness Wake Up Call, we explore dysbiosis—an imbalance in the gut microbiome—and its potential impact on overall health. Learn about common symptoms, possible causes, and when to seek guidance from healthcare professionals. Understanding your gut health is an important step toward supporting your well-being.
Focus on These Five Behaviors for Gut Health
In this episode of Wellness Wake Up Call, we build on the importance of fiber by exploring five key lifestyle habits that support gut health. From reducing added sugars and staying active to managing stress and prioritizing sleep, small daily choices can help maintain a healthy gut microbiome. Focus on one habit this week to support your overall well-being.
Focus on Fermented Foods for Probiotic Health
In this episode of Wellness Wake Up Call, we explore the role of probiotics in supporting gut health and overall wellness. Learn how beneficial bacteria help maintain balance in the digestive system, where to find probiotics in everyday foods, and what to look for when choosing supplements. Simple additions like fermented foods can help support a healthier gut.
Focus on Fiber-Rich Foods for Gut Health
In this episode of Wellness Wake Up Call, we explore the role of fiber in supporting gut health and overall well-being. Learn how a balanced diet rich in plant-based foods helps nourish beneficial gut bacteria, improve digestion, and support immune function. Small changes—like adding more fiber to your meals—can have a lasting impact on your health.
Good Health Starts in the Gut
In this episode of Wellness Wake Up Call, we explore what the gut microbiome is and why it matters for your overall health. Learn how your gut supports digestion, immunity, and even mental well-being—and discover simple ways to improve gut health through balanced nutrition, hydration, and stress management. Small daily habits can make a big difference.