Making Healthy Choices

Quick Bites: Making Fast Food Nutritious

Host: Mindy McCulley, MS Extension Specialist for Instructional Support, Family and Consumer Sciences Extension, University of Kentucky  
Guest: Heather Norman-Burgdolf, PhD, Associate Extension Professor for Nutrition and Health
Season 8 | Episode 41
In this episode of Talking FACS, host Mindy McCulley and guest Dr. Heather Norman-Burgdolf discuss how to make fast food choices that support nutrition, budget, and busy lifestyles. They cover practical strategies—like choosing grilled proteins, whole grains, fruits, and vegetables; understanding menu language (grilled, baked, a la carte); customizing combos; and considering kids' meals for appropriate portion sizes. Examples of balanced meals are given for burgers, breakfast, and Mexican-style bowls, plus tips for planning, reducing sodium/saturated fat/added sugars, and managing costs compared to grocery options.
Listeners will learn small, consistent changes to improve on-the-go eating, when to indulge without guilt, and how to align food choices with personal health and financial goals.
For more information:
Quick Bites, Nutritious Picks: A Fast Food Guide
Connect with FCS Extension through any of the links below for more information about any of the topics discussed on Talking FACS.
Kentucky Extension Offices
UK FCS Extension
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When Food Feels Hard: Understanding Eating Disorders

Host: Courtney Luecking, PhD, MPH, RDN, Extension Specialist for Maternal and Child Health, Department of Dietetics and Human Nutrition, Martin-Gatton College of Agriculture, Food and Environment, University of Kentucky
Guest: Abbigail Pace, PhD, RDN. Department of Dietetics and Human Nutrition
Season 8 | Episode 40
Join host Dr. Courtney Luecking and guest Dr. Abbigail Pace as they explore how eating disorders differ from common food and body concerns. This episode covers types of eating disorders, warning signs, physical and mental impacts, and prevalence statistics.
Dr. Pace explains when to seek help, who to contact (primary care providers, dietitians, certified eating-disorder professionals), and offers guidance for friends and family on supporting loved ones with compassion. Resources like NEDA, Health at Every Size, and intuitive eating approaches are highlighted, along with encouragement for those in recovery.
For more information:
National Eating Disorder Association Grace Holland Cozine Resource Center
Project Heal
Find a Certified Eating Disorder Specialist
Kentucky Eating Disorder Council
 
Connect with FCS Extension through any of the links below for more information about any of the topics discussed on Talking FACS.
Kentucky Extension Offices
UK FCS Extension
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          FCS Learning Channel
 

MoneyWi$e: Making Healthy Choices as Food Prices Rise

Host: Nichole Huff, PhD, Assistant Extension Professor and Extension Specialist for Family Resource Management, Family and Consumer Sciences Extension, University of Kentucky 
Guest: Anna Cason, Senior Extension Associate, Polk-Dalton Clinic
Season 8, Episode 39
Join host Dr. Nichole Huff and guest Anna Cason as they tackle how to eat healthy while food prices climb. This episode of MoneyWi$e on Talking FACS covers the basic food groups, meal planning tips, and practical strategies for stretching your grocery dollars.
Anna shares concrete tips for shopping and eating on a budget:
use canned and frozen fruits and vegetables,
choose plant-based proteins like beans and lentils,
buy grains in bulk,
cook once to eat multiple times.
She also offers advice for smarter convenience store and fast-food choice.
Key takeaways include focusing on patterns not perfection, leaning on plant-based proteins, keeping grains and shelf-stable produce on hand, planning ahead to reduce waste, and using all the places you shop intentionally to save money and eat well.
For more information about this topic and other MoneyWi$e topics, visit:
MoneyWi$e Newsletter
MoneyWi$e Website
Connect with FCS Extension through any of the links below for more information about any of the topics discussed on Talking FACS.
Kentucky Extension Offices
UK FCS Extension
          Website
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          FCS Learning Channel

A Conversation about the Dietary Guidelines for Americans

Host: Heather Norman-Burgdolf, PhD, Associate Extension Professor for Nutrition and Health, University of Kentucky, Department of Dietetics and Human Nutrition
Guest: Courtney Luecking, PhD Assistant Extension Professor and Extension Specialist for Maternal and Child Health, Department of Dietetics and Human Nutrition
Season 8, Episode 38
Join host Dr. Heather Norman-Burgdolf and guest Dr. Courtney Luecking as they unpack the 2026 Dietary Guidelines for Americans (DGA), explaining what the guidelines are, how they are developed, and what has changed.
They cover key takeaways: the DGA public-health (not clinical) purpose, the emphasis on overall dietary patterns and balance rather than single nutrients, continued support for whole grains and fiber, and real-world implementation issues like cost, access, and school nutrition.
Learn how Cooperative Extension translates these evidence-based recommendations into practical, community-relevant guidance.
For more information:
Dietary Guidelines for Americans
Connect with FCS Extension through the links below for more information about the topics discussed on Talking FACS.
Kentucky Extension Offices
UK FCS Extension
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          FCS Learning Channel

How Pop Culture Shapes Health

Host: Mindy McCulley, MS Family and Consumer Sciences Extension Specialist for Instructional Support, University of Kentucky 
Guest: Monica Mundy, PhD Assistant Extension Professor for Family and Community Health
Season 8, Episode 37
In this episode of Talking FACS, Dr. Monica Mundy, Assistant Extension Professor for Community and Family Health, chats with host Mindy McCulley, about what pop culture is and how it influences health.
Topics include definitions and examples of pop culture (TV, music, social media, influencers), positive influences like Let’s Move and TV story lines that open dialogue about mental health, and negative impacts such as youth vaping and fad diets. The episode highlights memorable public-health moments in pop culture and how they shape awareness and behavior.
Dr. Mundy discusses practical ways communities can harness pop culture for health promotion—partnering with local influencers, using music, art, film, salons and barbershops for outreach, and small grassroots campaigns like the Be Kind initiative.
Listeners can expect a concise, research-informed conversation with actionable ideas for using everyday culture to normalize healthy behaviors and engage communities.
Connect with FCS Extension through any of the links below for more information about any of the topics discussed on Talking FACS.
Kentucky Extension Offices
UK FCS Extension
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          FCS Learning Channel

Be Kind to Yourself: The Power of Self-Compassion

Host:  Mindy McCulley, MS Extension Specialist for Instructional Support, University of Kentucky  
Guests: Natese Dockery, PhD Assistant Clinical Professor for Mental Health and Well-being and Amy Rodquist-Kodet, Health Coach, UK Health and Wellness
Season 8, Episode 34
Welcome to Talking FACS with host Mindy McCauley from the University of Kentucky Family and Consumer Sciences Extension. In this episode Mindy speaks with Dr. Natese Dockery, Assistant Clinical Professor for Mental Health and Well-Being, and Amy Rodquist-Kodet, a health coach with UK Health and Wellness, about what self-compassion really means and why it matters for overall well-being.
The conversation covers personal stories and research-backed benefits such as reduced anxiety and depression, and how self-kindness fosters resilience and healthier coping.
Guests share practical strategies listeners can try right away: positive affirmations, loving-kindness meditation, journaling, noticing and naming the inner critic, and simple self-soothing gestures to calm the nervous system.
Key takeaways: self-compassion isn’t selfish, it’s about being present with pain rather than erasing it, and regular practice helps cultivate greater peace and emotional growth. 
Connect with FCS Extension through any of the links below for more information about any of the topics discussed on Talking FACS.
Kentucky Extension Offices
UK FCS Extension
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          FCS Learning Channel

How Civic Engagement Becomes a Health Boost

Host: Mindy McCulley, MS Family and Consumer Sciences Extension Specialist for Instructional Support, University of Kentucky 
Guest: Monica Mundy, PhD Assistant Extension Professor for Family and Community Health
Season 8, Episode 33
This is Talking FACS with host Mindy McCulley and guest Dr. Monica Mundy. In this episode we explore how civic engagement directly impacts individual and community health.
What comes to mind when you think of civic engagement? In this episode we will push the boundaries of what many people think civic engagement is and share the health benefits you can enjoy.
Topics include research-backed health benefits (longer life expectancy, lower rates of heart disease, depression, and even some cancers), how community involvement builds social connection, resilience, and local decision-making power, and real-world examples like community responses to public health crises.
Dr. Munday shares five simple steps to get involved:
stay informed,
join groups,
speak up,
volunteer, and
bring others along.
She pairs these steps with practical ideas such as food bank volunteering, PTAs, and neighborhood cleanups. Listeners are encouraged to pick one action and connect with local FCS Extension resources to start making a difference.
Connect with FCS Extension through any of the links below for more information about any of the topics discussed on Talking FACS.
Kentucky Extension Offices
UK FCS Extension
          Website
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          FCS Learning Channel

Family Support Groups: Helping Loved Ones with Addiction

Host: Mindy McCulley, MS Family and Consumer Sciences Extension Specialist for Instructional Support, University of Kentucky 
Guest: Alex Elswick, PhD Extension Specialist for Substance Use Prevention and Recovery
Season 8, Episode 31
Join host Mindy McCulley and guest Dr. Alex Elswick from University of Kentucky Family and Consumer Sciences Extension as they explore support options for families affected by addiction. This episode explains why addiction is a family disease and how family members are impacted emotionally and physically.
Topics include common family support groups, alternative programs, and the idea of multiple recovery pathways. Dr. Elswick emphasizes education, peer connection, grief support, and practical steps families can take.
Key takeaways: support is essential, different groups fit different values and needs, try multiple options before deciding, and family members deserve resources and care. Visit the UK FCS Extension for more information and local resources.
Connect with FCS Extension through any of the links below for more information about any of the topics discussed on Talking FACS.
Kentucky Extension Offices
UK FCS Extension
          Website
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          FCS Learning Channel

Keeping Influence: How Parents Shape Teen Behavior

Host:  Mindy McCulley, MS Extension Specialist for Instructional Support, University of Kentucky  
Guest: David Weisenhorn, PhD Extension Specialist for Parenting and Child Development  
Season 8, Episode 30
Welcome to Talking FACS with host Mindy McCauley and guest Dr. David Wiesenhorn, Extension Specialist for Parenting and Child Development. In this episode they explore how parents can continue to influence their teens through the challenges of adolescence—moodiness, identity formation, and growing independence.
David shares four evidence-based strategies:
foster open, regular communication using open-ended questions;
set clear, consistent expectations while offering choices;
model the values and behaviors you want your teen to adopt; and
show empathy by validating big emotions instead of minimizing them.
The conversation includes practical examples and parent-tested tips to apply these approaches at home.
Key takeaways: don’t take teen moodiness personally, maintain steady boundaries to help teens internalize rules, use questions to build connection and understanding, and hold space for emotions to strengthen trust and influence. 
Connect with FCS Extension through any of the links below for more information about any of the topics discussed on Talking FACS.
Kentucky Extension Offices
UK FCS Extension
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          FCS Learning Channel

Don't Fail Retirement: Plan for Purpose, Health & Social Connections

Host: Mindy McCulley, MS Family and Consumer Sciences Extension Specialist for Instructional Support, University of Kentucky 
Guest: Caroline Francis, EdS Director of UK Alumni Career Services
Season 8, Episode 29
Talking FACS host Mindy McCulley sits down with Caroline Francis, director of the University of Kentucky Alumni Career Services Program, to discuss how to avoid failing at retirement and how retirement is being redefined for today's generations.
They explore topics beyond finances, including:
loss of identity,
shrinking social networks,
declining health, and
lack of purpose.
Sharing practical strategies that lead to successful retirement years, like starting a bucket list or curious journal, pursuing encore careers or volunteer roles, taking advantage of programs such as Donovan Scholars or the OLLI (Osher Lifelong Learning Institute) program and prioritizing lifelong learning and health.
Key takeaways include starting to plan 3–5 years ahead, building social connections and purpose, improving health before retirement, and finding role models to emulate for a successful transition.
For more information visit the UK Alumni Association:
Website
Facebook
For more information about programs mentioned during this episode:
OLLI Program
If you are over 65, ask about the Donavan Scholars Program at ANY state supported college or university in Kentucky for tuition waiver.
Connect with FCS Extension through any of the links below for more information about any of the topics discussed on Talking FACS.
Kentucky Extension Offices
UK FCS Extension
          Website
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          FCS Learning Channel
 

WiN-WiN: Turning Food Waste into Community Meals

Host: Heather Norman-Burgdolf, PhD, Associate Extension Professor for Nutrition and Health, University of Kentucky Department of Dietetics and Human Nutrition, Martin-Gatton College of Agriculture, Food, and Environment
Guest: Dawn Brewer, PhD, RD, Associate Professor, Department of Dietetics and Human Nutrition
Season 8, Episode 27
Guest host Dr. Heather Norman-Burgdolf talks with Dr. Dawn Brewer, Associate Professor and Registered Dietitian at the University of Kentucky, about the WiN-WiN (Waste Not, Want Not) pilot program that redirects surplus produce to feed food-insecure residents in Jessamine County. They discuss how the program connects farmers, gardeners, markets, and local feeding partners to reduce landfill waste and increase availability to nutritious food.
The episode outlines WiN-WiN’s local partners — including Revived Life House, the Man of Meals program at Nicholasville Methodist Church, the Jesmond County Food Pantry, the Kentucky United Methodist Children’s independent living program, and Bethel Harvest — and explains the program’s focus on logistics, food safety, recipes, toolkits, and training to help organizations use and preserve donated foods.
Listeners also hear national food-waste facts, practical tips to reduce waste at home (meal planning, proper storage, using “ugly” produce, freezing, and repurposing leftovers), and ways to get involved: donate produce, volunteer with transport or partner organizations, and access WiN-WiN resources online and on social media.
For more information:
WiN-WiN Pilot Program Website
Follow WiN-WiN on Social Media
Facebook
Instagram
Connect with FCS Extension through any of the links below for more information about any of the topics discussed on Talking FACS.
Kentucky Extension Offices
UK FCS Extension
          Website
          Facebook
          Instagram
          FCS Learning Channel
 

Raising Thankful Kids: Simple Habits That Build Gratitude

Host:  Mindy McCulley, MS Extension Specialist for Instructional Support, University of Kentucky  
Guest: David Weisenhorn, PhD Extension Specialist for Parenting and Child Development  
Season 8, Episode 25
In this episode of Talking FACS, Host Mindy McCulley speaks with Dr. David Weisenhorn, Extension Specialist for Parenting and Child Development, about how to raise thankful kids and why gratitude matters.
They review research showing grateful children experience higher well-being, stronger relationships, better academics, increased resilience, optimism, and social connection.
The episode offers practical strategies parents can use:
modeling gratitude,
regular conversations,
a simple “three things” practice,
drawing or journaling with young children,
writing thank-you notes,
acts of service (like baking and sharing), and
using a gratitude jar.
They emphasize starting early, making practices consistent but not forced, and building intrinsic motivation over time.
Listeners can expect short, research-backed tips and ready-to-use family rituals to help children grow more grateful, empathetic, and resilient.
Connect with FCS Extension through any of the links below for more information about any of the topics discussed on Talking FACS.
Kentucky Extension Offices
UK FCS Extension
          Website
          Facebook
          Instagram
          FCS Learning Channel