Nourish Your Health with Illinois Extension

Understanding core health and wellness topics is essential to your family's overall well-being. From food safety to nutrition to chronic disease prevention, Illinois Extension is here to help families across the state—and beyond—live their healthiest, most vibrant lives.

Have questions not addressed in the topics below? We’re happy to help.

Kristin Bogdonas is the Nutrition & Wellness Educator for Henry, Mercer, Rock Island, and Stark Counties. Since 2013, she’s empowered individuals and communities to live well through engaging programs in:

• Chronic disease prevention & management
• Food preservation & safety
• Cooking & nutrition education
• Healthy aging & physical activity

“Wellness begins with small, intentional choices—made daily, lived fully.”

Bring Wellness to Your Group

Looking to bring expert-led health and nutrition education to your community? Nutrition and Wellness Educator Kristin Bogdonas offers dynamic programs designed to empower individuals and groups with practical tools for healthier living.

🗓️ Request a Program

Whether you're planning a community event, club meeting, or educational workshop, Kristin offers engaging presentations tailored to your audience.
 Program Request Form.

Program Topics:

🧠 Chronic Disease Prevention & Management

• Meals for a Healthy Heart – Diet and lifestyle strategies to manage blood pressure and cholesterol
• Tools to Manage Diabetes / Meals for Diabetes – Carbohydrate control, meal planning, and portion plate tools
• MIND Diet: Eating for Brain Health – Support cognitive function and reduce Alzheimer’s risk
• In the Kitchen with Osteoarthritis – Arthritis-friendly cooking and meal planning
• 5 Ways to Protect Your Bones – Practical steps for strong bones at any age
• Eating Well as We Age – Foods that support independence and vitality
• Healthy Lifestyles that Last – Set achievable goals and explore strategies for lasting wellness
• 8 Dimensions of Wellness – Bring more balance to your life through holistic wellness

🍽️ Culinary & Cooking Skills

• Building a Balanced Board – Healthier charcuterie for all seasons
• I Heart Whole Grains – Explore variety, flavor, and health benefits
• Honey & Health – Taste and learn about honey’s nutritional and therapeutic value
• What to Eat When You Can’t Eat That – Allergy-friendly dining and recipe modifications
• Gluten-Free Sourdough Workshop – Make GF sourdough at home and maintain a starter
• Balancing Better Bites – Healthier snacking between meals
• Getting Creative with Herbs – Make teas, herb blends, infused salts, and vinegars

🥫 Preserve & Protect

• Yes! You Can – Learn food preservation techniques: canning, freezing, dehydration
• Canning with Confidence – Safe techniques for water bath, steam, and pressure canning
• Hands-On Canning Workshops – Preserve and take home your own jar
• Fermentation Fundamentals / Fermentation 101 – Safely ferment foods and drinks at home
• Food Rescue at Home – Reduce food waste and support local food rescue efforts
• Be Prepared When Disaster Strikes – Emergency food and water supply planning
• ServSafe Training – Food Protection Manager certification for professionals

🧘‍♀️ Mindful Living & Nutrition Education

• Mindful Eating – Explore the when, why, and how of eating choices
• Gateway to Gut Health – Understand the gut microbiome and how to support it
• Make the Swap – Healthier meal choices and substitutions
• Reading Nutrition Facts Labels – Learn to decode labels for smarter grocery shopping

🏫 Group Trainings & School-Based Programs

• ABCs of School Nutrition – Free USDA-approved training for school food service staff
• Putting Wellness to Work – Lunch-n-learn sessions for employee wellness
• Childcare Providers – Gateways-approved continuing education
• High School Health Lessons – Supplements for health classes: food safety, nutrition, cooking