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Healthy Lifestyles that Last Blog

Wellbeing is a journey, not a destination. Be the best version of YOU with these lifestyle tips from Kristin Bogdonas, nutrition and wellness educator.

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Eat green foods for better health

Function of Phytonutrients in Plants Colored pigments in plants are produced to protect them from pathogens, predators, and climate conditions. They attract pollinators Contribute to the plants’ sensory characteristics, color, and nutritional value. The chlorophyll (green pigment) in plants absorbs light so plants can make energy (food). This process of photosynthesis also produces oxygen for the planet. Dietary Sources of Chlorophyll Leafy...
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Eat white fruits and vegetables for better health

In my opinion, white vegetables don’t get enough time in the spotlight. Unlike the red, orange, and green groups, their white counterparts are often overlooked for not being as “healthful”. Hopefully, this post will change some minds and be a reminder that ALL fruit and vegetable color subgroups are beneficial in different ways. It’s important to eat a rainbow of colors from the plant kingdom to reap the benefits of each colorful subgroup. Phytochemicals (plant chemicals) contribute to the...
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Eat carotenoid-rich foods for better health

Where Carotenoids are Found Naturally occurring plant pigments. More than 650 types exist in nature. These pigments are found in nearly all fruits and green leafy vegetables. The common carotenoids found in human’s due to consumption include, lycopene, lutein, zeaxanthin, beta-cryptoxanthin and beta-carotene. Several of these carotenoids can be made on an industrial scale and found in fortified foods and supplements or as a food coloring agent. Health Benefits of...
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Eat red, blue, and purple foods for better health

Eat Red, Blue, and Purple Foods for Better Health The function of Anthocyanins in Plants Colored pigments in plants are produced to protect them from pathogens, predators, and climate conditions. They attract pollinators and act as antifeedants (adversely affects insects when eaten) and phytoalexins (inhibit the growth of parasites). Contribute to the plants’ sensory characteristics, color, and nutritional value. Natural colorants used in the food...
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5 ways to bring more joy to your life

When you’re feeling down in the dumps, what do you do? You have two options: keep doing what you’re doing or try one of these happy hacks to bring a smile back to your face and ultimately boost your mood. Here are five simple ways to bring more joy to your life right now.   Unplug- Theodore Roosevelt once said, “Comparison is the thief of joy”. If you are vulnerable to social comparison, limit your time spent on social media. Social media can help us stay up-...
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Creating a healthful home

I view my home as a sanctuary, a place that I can unwind and practice self-care. Over the past year, it has also become a second office and gym. If you have kids, your home was likely serving as a classroom as well. Some of our homes are on triple duty, and that sense of sanctuary may have been lost; however, maintaining that aspect is essential to our overall well-being. A healthful home facilitates connection with friends and family, provides accessible foods that nourish mind and body and...
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Summer grilling success

A food thermometer is the best way to tell what internal temperature a food has reached. Different foods have different internal temperatures, so be aware. 145°F Beef, pork, lamb, veal (with a 3-minute rest) and fish 160°F Hamburgers and other ground meat 165°F Poultry and ground poultry Keep foods safe! Put leftovers – both grilled meats and side dishes - into the refrigerator within 2 hours of cooking, or 1 hour if the air temperature outside is...
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Just peachy!

June is here! This is perhaps my favorite time of the growing season because peaches will be popping up soon at my local farmers’ market. They will be in full swing come July and August. Peaches are a special treat and have always been one of my favorite fruits. I just love everything peach from body care to candles. My mom always tells me how our family started out as peach growers in southern Illinois. The peach orchard is no longer in the family but I sometimes daydream what life would be...
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Adopt a brain-healthy lifestyle, its a no-brainer!

Today we’ll be talking about brain health in honor of Alzheimer’s and Brain Awareness Month so if you have a brain, this information is for you! Your brain is the most complex organ you have and it’s always changing. This process is called brain plasticity. The brain is able to grow new connections and repair broken ones. While changes are normal there are several things we can do each day to stay at the top of our game and maintain brain health as we age. Adopting healthy lifestyle habits...
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Shift your habits for better nutrition

Happy National Nutrition Month®! This is a great time of year to reevaluate your eating pattern to determine if it’s working for you. Are you getting the healthful foods you need to live your best life? An eating pattern represents all of the food and drink choices you make from day to day over the course of your lifetime. It’s more important to focus on healthy shifts you can make to your eating pattern than on individual foods. Be careful of fad diets that eliminate entire...
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