Shows
Wellness Wake Up Call5 tips to increase your fruit and vegetable intakeJune 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! 2025-06-0902 min
Wellness Wake Up CallIncreasing Fruit and Veggie IntakeJune 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.2025-06-0902 min
Wellness Wake Up CallWhy we all need more fruits and vegetablesDid 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!2025-06-0202 minWellness Wake Up CallHighlighting National Fruit and Vegetable MonthHighlighting National Fruit and Vegetable Month2025-06-0202 min
Wellness Wake Up CallDining out with food allergies: Tips to staying safeFood 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. 2025-05-2602 minWellness Wake Up CallDining Out with Food Allergies: Tips to Staying SafeThis month, we have been discussing food allergies, and today's focus is navigating challenges when eating away from home.2025-05-2602 min
Wellness Wake Up CallMaking healthy substitutions for food allergiesDealing 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.2025-05-1902 minWellness Wake Up CallMaking Healthy Substitutions for Food AllergiesDealing 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.2025-05-1902 min
Wellness Wake Up CallStaying Safe with Sesame AllergiesSesame 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! 2025-05-1202 minWellness Wake Up CallStaying Safe with Sesame AllergiesThis month, we are discussing food allergies, and today’s focus is sesame. Sesame is known for its culinary versatility and superfood properties and is a common ingredient in various foods.2025-05-1202 min
Wellness Wake Up CallGet the Scoop on Allergy Awareness MonthThis 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. 2025-05-0502 minWellness Wake Up CallAllergy Awareness MonthMay is Allergy Awareness Month! Did you know 33 million Americans have food allergies? That’s 1 in 10 adults and 1 in 13 children, and allergy prevalence is on the rise.2025-05-0502 min
Wellness Wake Up CallStaying active with osteoarthritisOsteoarthritis (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. 2025-04-2802 minWellness Wake Up CallMoving More with OsteoarthritisOsteoarthritis (OA) can make movement painful, but staying active is one of the best ways to manage symptoms and improve overall joint health. While it may seem counterintuitive, regular exercise helps reduce stiffness, strengthen muscles that support the joints, and improve flexibility, ultimately leading to less pain and better function.2025-04-2802 min
Wellness Wake Up CallExercise tips for people with low-mobilityAre 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. 2025-04-2102 minWellness Wake Up CallExercising Tips for People with Low MobilityAre you struggling to stay active? Does walking feel like a challenge sometime? April is Move More month, and this week, we’re talking about exercising with low mobility.2025-04-2102 minWellness Wake Up CallGardening Gains: Turn Yard Work into a WorkoutGardening and yard work are more than just chores—they are excellent forms of physical activity that benefit both the body and mind. Many of the movements involved, such as digging, raking, lifting, and weeding, engage multiple muscle groups and provide a moderate-intensity workout similar to walking or biking.2025-04-1602 min
Wellness Wake Up CallGardening Gains: Turn yard work into a workoutGardening 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.2025-04-1402 minWellness Wake Up CallImportance of Muscle Strengthening – Age-Related SarcopeniaSarcopenia is a progressive loss of muscle mass, function, and strength due to aging. We all lose muscle over time. In fact, beginning in our 30s and 40s, you may notice loss of muscle mass and strength. However, the rate of muscle loss occurs much faster the older we get.2025-04-0702 min
Wellness Wake Up CallMaintain muscle mass as you ageAs 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. 2025-04-0702 min
Wellness Wake Up CallLacing Up for Move More MonthThis 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. 2025-03-3102 minWellness Wake Up CallPhysical Activity, a Cornerstone to HealthDid you know, only about 25% of adults meet the physical activity recommendations for muscle-strengthening and aerobic activity? A lack of physical activity will put you at risk for chronic health conditions such as heart disease, diabetes, and obesity.2025-03-3102 minWellness Wake Up CallBuilding Healthy Habits For LifeHealthy 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!2025-03-2402 min
Wellness Wake Up CallBuilding Healthy Habits for Life (National Nutrition 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!2025-03-2402 min
Wellness Wake Up CallExploring the Connection Between Food and Culture (National Nutrition Month)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.2025-03-1702 minWellness Wake Up CallExploring the Connection Between Food and CultureFood 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.2025-03-1702 min
Wellness Wake Up CallConnect with a Nutrition Expert (National Nutrition Month)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. 2025-03-1002 minWellness Wake Up CallConnect with a Nutrition ExpertRDNs are food and nutrition experts who can guide you in creating personalized meal plans, managing dietary restrictions, and building sustainable, healthy eating habits. Connecting with an RDN doesn’t have to be complicated!2025-03-1002 min
Wellness Wake Up CallConnecting with Food (National Nutrition Month)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. 2025-03-0302 min
Wellness Wake Up CallProtect your heart from stress with these lifestyle tipsStress 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!2025-02-2402 min
Wellness Wake Up CallManage diabetes for better heart healthDid 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. 2025-02-1702 min
Wellness Wake Up CallKind mind, happy heartExtending kindness to yourself and others can improve your heart health. Listen in to learn how! 2025-02-1002 min
Wellness Wake Up CallStocking a heart-healthy pantryFocus on foods that can improve heart health and give your pantry a heart-healthy makeover with these 3 tips. 2025-02-0302 min
Wellness Wake Up CallPrevent Falls with these 4 TipsFalls 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.2025-01-2702 min
Wellness Wake Up CallEssential Items for your Winter Wellness ArsenalListen in for 10 essential items to stay well all winter long. 2025-01-2002 min
Wellness Wake Up CallTime to Thrive in 2025!Thriving in 2025 requires balance in physical, mental, and emotional well-being. Here are practical tips to help you flourish. 2025-01-1302 min
Wellness Wake Up CallJanuary is Family Fit MonthAre 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.2025-01-0602 min
Wellness Wake Up CallFoods to focus on during cold and flu seasonFoods 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. 2024-12-2305 min
Wellness Wake Up CallDo the holiday hustle to maintain a healthy weightAre 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! 2024-12-1605 min
Wellness Wake Up CallHoliday baking and food safety tipsTune in for simple steps to keep food safe and your loved ones well-fed this holiday season and spread nothing but joy! 2024-12-0905 min
Wellness Wake Up CallGift-giving tips to inspire health and wellnessTune 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! 2024-12-0305 min
Wellness Wake Up CallMake the most of holiday leftovers and kitchen cleaning tipsRight 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! 2024-11-2505 min
Wellness Wake Up CallWhat you need to know about diabetes during National Diabetes MonthLearn 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! 2024-11-1805 min
Wellness Wake Up CallMake the most of Eat Smart MonthNovember 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. 2024-11-1105 min
Wellness Wake Up CallHow to develop an attitude of gratitudeBuilding 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.2024-11-0405 min
Wellness Wake Up CallHow what we eat effects dental healthIncorporate more of these healthy habits into your dental hygiene routine for a strong, healthy smile. 2024-10-2805 min
Wellness Wake Up CallChocolate, cacao and cocoa: Finding the healthiest optionsCacao 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.2024-10-2105 min
Wellness Wake Up CallEczema WarriorsOctober 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. 2024-10-1405 min
Wellness Wake Up CallDeveloping a vegetarian lifestyleIf 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. 2024-10-0705 min
Wellness Wake Up CallHow to help someone experiencing emotional distressLearn 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. 2024-09-2305 min
Wellness Wake Up CallBalancing the 8 dimensions of wellness when going back to schoolKnowing 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. 2024-09-1605 min
Wellness Wake Up CallHealthy Aging Month: Behaviors to help you age wellDecrease your risk for chronic disease as you age with these 5 tips for a life well lived. 2024-09-0905 min
Wellness Wake Up CallHow to build a better breakfastKristin shares 7 tips for building a better breakfast to kickstart your day in honor of Better Breakfast Month. 2024-09-0205 min
Wellness Wake Up CallCelebrating Breastfeeding MonthAugust 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.2024-08-2605 min
Wellness Wake Up CallProtect your eyes with these foods and lifestyle tipsThere 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. 2024-08-1905 min
Wellness Wake Up CallTips for packing healthy school lunchesAccording 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. 2024-08-1205 min
Wellness Wake Up CallMaking the most of your summer produceThe 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. 2024-08-0505 min
Wellness Wake Up CallHealthy road tripping: Snack attackOne challenging task while traveling is eating healthy on the road. Here are four ways to snack well during all your summer adventures! 2024-07-2204 min
Wellness Wake Up CallAll about hydration_Part 2There 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. 2024-07-1505 min
Wellness Wake Up CallAll about hydration, Part 1Water 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.2024-07-0805 min
Wellness Wake Up Call5 tips for summer self-careThis 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!2024-07-0105 min
Wellness Wake Up Call'Tis the season for fresh fruits and vegetablesWe 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. 2024-06-2405 min
Wellness Wake Up CallHow the MIND diet can improve your brain healthDid 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. 2024-06-1705 min
Wellness Wake Up CallWhy men should pay attention to their healthMen 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. 2024-06-1005 min
Wellness Wake Up Call6 tips for brain healthKristin Bogdonas shares 6 essential tips to keep your brain healthy as Alzheimer's and Brain Awareness Month unfolds. 2024-06-0305 min
Wellness Wake Up CallIn the kitchen with herbsHerbs 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. 2024-05-2505 min
Good GrowingEp. 175 Eating periodical cicadas | #GoodGrowingAre you an adventurous eater or interested in eating insects? You’re in luck! Many places in Illinois are awash in periodical cicadas, and while we usually think of them as food for birds and small mammals, humans can eat them too. Check out this week’s Good Growing Podcast to learn how you can get in on the cicada-eating action. From Pesto Pizza to Cicada Sundaes, we’ve got you covered on how to collect, prepare, and enjoy periodical cicadas. Watch us on YouTube: https://youtu.be/U_0K70ajACM Skip to w...2024-05-2440 min
Wellness Wake Up CallLearn more about the DASH eating pattern for blood pressure controlHalf 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. 2024-05-2005 min
Wellness Wake Up CallMove YOUR way this MayStep into Spring with some new ideas for physical activity. 2024-05-1405 min
Wellness Wake Up Call5 ways to protect your bonesMay is Osteoporosis Awareness Month, a time dedicated to shedding light on a condition that silently affects millions worldwide.2024-05-1005 min
Wellness Wake Up CallMindful habits keep food out of the trash and money in your pocketIn this month's episode of Wellness Wake Up Call, Kristin Bogdonas sheds light on the issue of food waste and the importance of addressing it during Food Waste Prevention Week.2024-04-0405 min
Wellness Wake Up CallExtension Living Well MonthIn this episode, we explore the three pillars of holistic well-being - physical, mental/emotional, and community engagement - and how they contribute to living well.2024-03-1505 min
Wellness Wake Up CallEmbracing Heart Health: Lifestyle tips for a strong and happy heartFebruary is not just a month for roses and chocolates; it's also Heart Health Month—a time to prioritize and nurture the very organ that keeps us ticking.2024-02-2005 min
Wellness Wake Up CallConsistency is Key: Establishing a Routine for Wellness SuccessIn this episode, host Kristin Bogdonas delves into the important topic of maintaining healthy habits throughout the year and how to achieve success with 6 simple tips. 2024-01-0805 min
Wellness Wake Up CallStocking your winter wellness arsenalBuilding a winter wellness arsenal involves preparing yourself physically and mentally to navigate the challenges of the colder months. Here are 12 tips to help you create a comprehensive winter wellness plan. 2023-12-0505 min
Wellness Wake Up CallDiabetes: Take charge of tomorrow1 in 10 Americans has diabetes and 80% of people with prediabetes don't know they have it! Don't let prediabetes take you by surprise. Taking charge of your health may help you prevent diabetes health problems such as damage to your heart, eyes, and nerves. Learn how you can plan for healthy, well-balanced meals while you save on diabetes care costs. 2023-10-3005 minWellness Wake Up CallThe itch that won't quit: Understanding and managing atopic dermatitisKristin Bogdonas, nutrition and wellness educator, sheds light on atopic dermatitis, the most common form of eczema, in honor of eczema awareness month. Kristin shares her personal connection to the topic, as her son was recently diagnosed with the condition.2023-10-1805 minWellness Wake Up CallHealthy Aging MonthSeptember is here, and that means it's officially Healthy Aging Month. It's a time to celebrate growing older and wiser while taking steps to maintain our health and vitality. In today's episode, I'll share some practical tips to help you age gracefully2023-10-1803 minWellness Wake Up CallThe facts about vapingJoining me today is Krishna Marme, the Community Tobacco Consultant for Scott County Health Department.2023-10-1805 minWellness Wake Up CallTips for Extreme Heat2023-07-0504 minWellness Wake Up CallKeep Kids Safe this Summer2023-06-1206 minWellness Wake Up CallStroke PreventionYou may have heard of the acronym FAST or F-A-S-T. It stands for Face, Arms, Speech, and Time. If you think someone may be having a stroke, ask these questions:Does one side of the face droop when smiling?Does one arm drift downward when both arms are raised?Does speech sound strange or slurred?If you see any of these signs, call 9-1-1 right away.2023-05-0305 minWellness Wake Up CallDisaster Preparedness at HomeJust in time for September, national disaster preparedness month, Kristin Bagdonas shares her top tips for disaster readiness at home, whether it's natural or financial.2022-09-0105 minWellness Wake Up Call8 Dimensions of WellnessGood Morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension, serving Rock Island, Henry, Mercer, and Stark Counties. Joining us today is Flora Denton, dietetic intern for the University of Illinois in Urbana-Champaign.2022-01-2604 minWellness Wake Up CallElements of healthy agingWhat can we do to ensure we age successfully? I’ll outline six key elements of aging well, whether you’re 16 or 65.2021-09-0904 minWellness Wake Up CallReducing food waste at homeGood morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension, serving Rock Island, Henry, Mercer, and Stark Counties.2021-04-0104 minWellness Wake Up CallKind Mind, Happy HeartGood morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension, serving Rock Island, Henry, Mercer, and Stark Counties.2021-02-0804 minWellness Wake Up CallMindful Eating, Holiday EditionKristin: Good Morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension, serving Rock Island, Henry, Mercer, and Stark Counties.2020-12-1504 min
Good GrowingEp. 34 Storing Vegetables Over Winter with Bruce Black & Kristin BogdonasIn this week's episode of the Good Growing podcast, the group chats with Illinois Extension horticulture educator Bruce Black. Bruce shares best practices for storing garden produce for consuming over the winter. Plus the team calls on nutrition and wellness educator Kristin Bogdonas to help answer questions about canning and pickling.
Topics covered in today's episode:
What do we need to store vegetables?
What is Bruce's favorite vegetable to keep over winter?
How long can we expect produce to stay good?
Pickling and fermenting foods
What to do with tomatoes with the shortage of canning supplies?
Curing and storing sweet...2020-09-0352 minWellness Wake Up CallColors of summer: a rainbow of benefitsGood Morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension, serving Rock Island, Henry, Mercer, and Stark Counties.2020-06-0304 minWellness Wake Up CallWays to stay healthy at homeThe spread and mitigation of novel coronavirus (COVID-19) is an evolving concern for Illinois. University of Illinois Extension has a collection of resources to assist families and community leaders preparing for and coping with COVID-19. These resources continue to grow each day as educators across the state develop content for families, businesses and food producers.2020-04-1304 minWellness Wake Up CallLiving Well Month - March 2020Good Morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension, serving Rock Island, Henry, Mercer, and Stark Counties.2020-03-0404 minWellness Wake Up CallStaying Focused on the Goal AheadGood Morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension, serving Rock Island, Henry, Mercer, and Stark Counties.2020-01-2104 minWellness Wake Up CallEating Better TogetherOctober is Eat Better, Eat Together Month and the perfect time to make family meals a priority. Research has shown that eating more meals together has a positive effect on both the nutrition and emotional well-being of the entire family.2019-10-3104 minWellness Wake Up CallAging Well with Fruits & VegetablesIn honor of Healthy Aging Month, I have a trivia question for you.2019-09-2504 minWellness Wake Up CallDrink to your healthWhat have you been drinking lately? Our health is influenced by our day-to-day food and beverage choices so why not make your drinks count? Did you know the majority of added sugar in the American diet comes from sugar-sweetened beverages? This is not limited to soda. It also includes fruit juice, energy drinks, sports drinks and specialty coffees.2019-08-1404 minWellness Wake Up CallSummer Self-careKristin talks about summer self-care routines that promote healthy habits in the 6 dimensions of wellness, including the physical, mental, emotional, spiritual, occupational, and social dimensions. Self-care is a way of living each and every day that incorporates health promoting behaviors to keep you feeling motivated to accomplish your goals.2019-07-2604 min