Weekly News and Columns

Week of July 13, 2026

Extension Board to Meet

The Cuming County Extension Board will meet for their July meeting on Monday, July 27, at 7:00 p.m. in the Cuming County Courthouse Meeting Room. The agenda for the meeting is available for review at Nebraska Extension in Cuming County

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SOURCE: Alfredo DiCostanzo, Extension Educator

RELEASE DATE:  July 13, 2026

Cuming County 4-H Members Compete at Fremont 4-H Expo

Cuming County 4-H members had another successful year exhibiting their static and livestock exhibits at the 96^th annual Fremont 4-H Expo held July 8-1 at Christensen Field in Fremont.

On the static side, several Cuming County youth exhibited static exhibits. 

In the Archery Competition in the Junior Division, William Stutzman received a purple, Emery Schultz received a purple ribbon and was Champion Junior, Henry Schultz received a purple, Cole Ridder received a red, Preston Praest received a purple. In the Intermediate Division, Vanessa Praest received a purple ribbon. In the Senior Division, Avery Schultz received a purple ribbon and was Reserve Champion.

In the Goat Show, Beckett Nebuda received a blue in doe kids, a blue in junior showmanship, and two blues in market goats. Garrett Nebuda received a blue in doe kids, a blue in junior showmanship, and two purples in progress goats. Kynnley Nebuda and Kysson Nebuda received participation ribbons for exhibiting in Clover Kid Showmanship. Aiddan Buhrman received purples in doe kids, a purple in senior showmanship and exhibited the Champion Breeding Goat. 

In the Dog show, Mackenzie Steffen was Champion Agility Level 4 and Champion Agility Level 5. Sophia Meiergerd received a blue ribbon in Intermediate Showmanship and a red in Beginning Novice Obedience. 

In the Beef Show on Friday, Sophia Meiergerd exhibited the Reserve Champion Angus Heifer. Kinsley Knievel exhibited the Champion Simmental Heifer and Supreme Breeding Heifer. Peyton Hutchinson was Champion Jr Breeding Heifer and Charlie Dinslage was Reserve Champion Jr Breeding Heifer. In Feeder Calves, Harper Dinslage exhibited the Champion Feeder Heifer and Champion Feeder Steer and Rowen Dinslage exhibited Reserve Champion Feeder Heifer. Peyton Hutchinson exhibited the Reserve Champion Feeder Steer. 

In Showmanship in the Junior Division, Beau Hanson was Reserve Champion. In Intermediate, Harper Dinslage was Reserve Champion. 

In Senior Division, Charlie Dinslage was Champion.

In the Swine Show on Saturday, in showmanship, Alli Ritter was Champion Intermediate and Rylea Ritter was Champion Junior and Kelsee Knievel was Reserve. Amelia Heller received a purple in Intermediate division and Kelsee Knievel & Emmet Ritter received blues in junior division. Jasper Ritter received a purple. In Purebred Breeding Gilts, Colton Knievel received a blue. In Crossbred Breeding Gilts, Kelsee Knievel received first purple and was Reserve Champion Crossbred Breeding Gilt and Jasper Ritter was second purple. In Progress gilts, Colton Knievel was first purple, Emmet Ritter was second purple, Avery Kaup received a purple and a blue, and Jasper Ritter was second purple. In Market Gilts, Addison Kaup received first purple, Rylea Ritter received a purple and Alli Ritter received a blue. In Progress Barrows, Amelia Heller received a purple and Addison Kaup received a blue, Avery Kaup received first purple, Jasper Ritter received a purple and Emmet Ritter received a blue. Avery Kaup was Reserve Champion Progress Barrow. In market Barrows, Alli Ritter received purple, Amelia Heller received a purple, Addison Kaup received a blue and Emmet Ritter received a blue. Amelia Heller was Reserve Champion Market Barrow. 

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE  July 13, 2026

4-H Fashion Revue Entry Deadline Approaching

Cuming County 4-H members interested in participating in the 2026 Fashion Revue are reminded that entry forms are due to the Cuming County Extension Office by 4:00 p.m. Friday, July 24.

The Fashion Revue provides youth with the opportunity to model clothing and wearable projects they have created or selected while showcasing their confidence, communication skills, and personal style.

Entry forms are available online at cuming.unl.edu or by contacting the Cuming County Extension Office.

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE:  July 6, 2026

4-H Horse Level Testing Deadline is July 24

Cuming County 4-H horse exhibitors planning to participate in the Cuming County Fair are reminded that Horse Level Testing must be completed by Friday, July 24.

Horse Level Testing helps ensure youth have the knowledge and skills needed for safe horse handling and management. All county fair horse exhibitors are required to complete the appropriate level testing by the deadline to remain eligible to exhibit at the Cuming County Fair.

Youth and families who have not yet completed their testing are encouraged to do so as soon as possible to avoid missing the deadline.

For questions regarding Horse Level Testing or 4-H horse project requirements, contact the Cuming County Extension Office at 402-372-6006.

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE:  July 6, 2026

4-H Public Fashion Revue Narrators

We are looking for youth interested in narrating at the 4-H Public Fashion Revue on Friday, August 7 at 7:00 p.m. at the Nielsen Center.

If you are interested in narrating, forms are available online to complete and return to the Extension Office.

A sign-up sheet will also be available at Fashion Revue Judging the day of. You do not have to participate in Fashion Revue to narrate.

Narrator practice will be on Friday, August 7 in the Nielsen Center at 4:00 p.m.

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE:  July 6, 2026

DON'T MISS THE DEADLINES

County Fair:

• Cake Decorating Contest - Must pre-enter by Monday, July 27
• ALL livestock & small animal - due by Friday, July 31
• Rocket Launch & Bicycle Rodeo - Entered on Tuesday, August 4 by 6:30 p.m. with STEM committee

NEW in 2026: We will not be assigning times for Cake Decorating *exhibits*. Youth will enter their exhibits with the rest of their entries.

STATIC Exhibits: Don't forget to include the supporting information on each project!

State Fair: All livestock exhibitors must be pre-entered online by 8:00 p.m. on Monday, August 10th.

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE:  July 6, 2026

4-H Special Edition - Norfolk Daily News

Nebraska Extension in Madison County is excited to be producing the 51st Annual 4-H Special Edition newspaper insert for National 4-H week in partnership with the Norfolk Daily News. This special insert is distributed to over 12,000 homes during the first week in October and has a digital reach of 1.5 million pageviews every month. What an exciting way to share our 4-H stories! All 4-H members are invited to submit articles on their 4-H experiences with the theme "Ready Today, Leading Tomorrow”.

If you write an article, Please save your article as a text file or paste the article directly into an email. Also, submit at least one photo of you while doing your project or with your final project. Close-up, action shots with one or two people are generally preferred. Include information to run under the photo. Identify the people (left to right). Describe what is happening in the photo. Please save the photo as a JPEG file. Also, when ending your article, please include your county of participation. (ex. Madison County, Cedar County, etc.) You can email the article and photo to Kiley Truex at ktruex@norfolkdailynews.com with the subject line stating: 4-H Special Edition 2026.

The deadline for submission is Friday, September 11, 2026.

Contact the Extension Office with questions!

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE:  July 6, 2026

Cuming County 4-H Culinary Challenge & Cook-Off Contest

Entries for the Culinary Challenge and Cook-Off Contest are due Monday, July 20^th by 12:00 noon. All recipes will be uploaded in the google form. Registration is: https://go.unl.edu/culinaryandcookoff

The contests will be held on Thursday, June 23^rd beginning at 9:30 a.m. at Wisner-Pilger High School. We will begin with the Culinary Challenge & Cook-Off Contest will follow. Ribbons will be awarded at the conclusion of the events. For more information on rules and scoresheets, please visit cuming.unl.edu. 

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SOURCE; Melissa Hagemeister, Extension Associate 

RELEASE DATE:  June 9, 2026

July Grasshopper Management  

As we enter a period of hotter and drier weather, grasshoppers will begin to move into crops from field edges. In the coming weeks, be sure to scout your fields to ensure defoliation from grasshopper feeding is kept at a minimum.

One of the best ways to scout for grasshoppers is to use the square foot method. Randomly select an area several feet away and visualize a one square-foot area around that spot. Walk toward this spot and count the number of grasshoppers you see in or jumping out of this area. Repeat this procedure 18 times and divide the total number of grasshoppers by two. This will give you the number of grasshoppers per square yard. Economic thresholds for grasshoppers range from 8 to 40 grasshoppers per square yard, depending on a variety of factors.

If grasshopper levels have reached threshold, treatment with an insecticide may be feasible as long as pre-harvest intervals are considered. Many insecticides used for other insects in alfalfa and other forages are also labeled for grasshoppers. For current insecticide recommendations for controlling grasshoppers in rangeland, forages, alfalfa, and other crops, please contact your county extension office.

It's also important to remember that our goal isn’t to completely eradicate grasshoppers from our fields, but to reduce their numbers to below threshold levels and give our crops a chance to “win the race” against pests until the first hard freeze of the season.

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SOURCE: Samantha Daniel, 

Assistant Extension Educator Water & Cropping Systems

RELEASE DATE:  July 13, 2026

Rained-On Hay 

Summer thunderstorms can quickly turn good hay drying weather into wet windrows. That does not mean the hay is a total loss, but rain on cut forage can reduce both yield and quality.

How much is lost depends on the forage type, how dry the hay was, how much rain fell, and whether the forage was re-wetted multiple times. Losses are usually lower when rain comes soon after cutting and the hay is not repeatedly soaked.

Wisconsin research found that 1 inch of rain on alfalfa after one day of drying caused a 22% dry matter loss, compared to a 6% loss with no rain damage. When alfalfa received 1.6 inches over several days, losses increased to 44%. Grass hay usually has lower losses than alfalfa because it does not lose leaves as easily.

Rain may not reduce protein much unless leaf loss is high, but energy can take a bigger hit as carbohydrates decline. Rained-on hay also has greater risk of mold, heating, and heat damage, especially if baled too wet.

Once hay has been rained on, the priority is to reduce additional losses. Turn windrows only if it will help dry more than it will increase leaf loss. Chopping may be a better salvage option than waiting for dry hay, while severely damaged forage may be better used as mulch.

Finally, keep an eye on rained-on windrows for insect pressure and weed growth. Salvage what you can, store it safely, and let the hay test — not just appearance — guide how that forage gets used.

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SOURCE: Ben Beckman, Extension Educator Livestock Systems

RELEASE DATE: July 13, 2026

Water Quality and Blue-Green Algae

Clean water is critical for cattle health, especially during heat events.  However, dry conditions can make water quality worse. As water evaporates, salts and minerals become more concentrated. In some locations, this can cause cattle to limit intake, refuse water, or develop health issues.

Nitrates are another concern. They can come from groundwater feeding a pond, but runoff from fertilized fields, manure, or other nitrogen sources is often the bigger risk. Cattle can tolerate nitrate levels in water that would be unsafe for humans, but elevated nitrate water combined with high-nitrate feed or forage can push total intake into dangerous levels.

Blue-green algae, more accurately called cyanobacteria, is common in still water during summer. Warm temperatures, sunlight, low water levels, and excess nutrients can allow blooms to develop quickly. Blooms may look like green paint, pea soup, or surface scum, and wind can concentrate them along shorelines where cattle drink. Not every bloom is toxic, but when toxins are present, livestock losses can occur quickly.

Copper sulfate has traditionally been used to manage algae, but it must be used carefully and according to label directions. Treating an active bloom can release more toxin into the water, and repeated treatments may create environmental concerns. For recurring problems, limiting pond access, pumping water to a tank, reducing nutrient runoff, cleaning tanks, or providing another water source are better long-term options.

Don’t assume water is safe just because cattle have used it before. Dry weather, heat, runoff, and stagnant conditions can change quality quickly. If water quality is in question, remove access and provide clean water until the source can be evaluated or tested.

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SOURCE: Ben Beckman, Extension Educator Livestock Systems

RELEASE DATE: July 13, 2026

Common Sense Farming and Ranching

Alfredo DiCostanzo, Beef Systems Extension Educator

University of Nebraska

Week of July 13, 2026

Cow efficiency in America

Federico Podversich*, Connor Biehler† and Alfredo DiCostanzo†

*Post doctoral fellow, South Dakota State University, †Extension Educator, University of Nebraska

Recently, in preparation for a national talk on cow energetics, my co-authors and I compiled and analyzed weights of cull cows sold through US auctions reported by USDA since 2019.  Because the task of compiling cow weights directly from farms and ranches in the US would be impossible, and any attempt to obtain representative samples would likely end up in extreme bias, we considered weights of three classes of slaughter cows (USDA Breaker, USDA Boner and USDA Lean) to represent the weights of cows in US herds. 

We all wish we could have had access to records prior to 2019 to generate a longer trajectory for our analyses, but changes in USDA Market News reporting prevent incorporation of data prior to April of 2019.  Regardless, as most readers will surmise, this endeavor generated a tremendous amount of data, over 1.5 million records.  The real test of this challenge is to understand what we learned from this exercise and what it means to American beef production.

For some time, many industry analysts have recognized how efficient the American beef producer is.  Yet, as carcass weights of fed cattle increase, many wonder whether cow weights are also increasing and what effect that has on cow production efficiency. 

For our analysis, cow weights derived from local sale barns reporting were pooled by state and then by region.  Regions were divided into seven, representing distinct production geographical and ranch and farm management production areas, namely Northwest, Northern Plains, Midwest, Northeast, Southwest, Southern Plains, and Southeast. We expected that environmental conditions in southern regions would result in lighter cow weights. Production conditions in most northern states, although affected by climate (and terrain), generally result in better feed supply.

As expected, cows sold in northern states were on average 166 lb heavier than those sold in southern states.  Average weight of cows sold in northern states was 1,350 lb while those sold in southern states weighed 1,182 lb.  This reveals that farmers and ranchers in each of these regions are managing genetics of their herds to fit environmental conditions unique to the regions where they raise cattle. 

During the period between April 2019 and May 2026, carcass weights of fed cattle increased from a low of 827 lb in May 2019 to 946 lb in May of 2026. That is an increase of 119 lb over 7 years. 

Using the cow weight data, we tested whether cow weights have increased since 2019.  Using the average for the entire country (ignoring regional differences), cull cow weights increased from 1,263 lb in 2019 to 1,289 lb in 2026.  That is an increase of 26 lb over 7 years. 

Averaging each increase (carcass from fed cattle and cow weights) results in a net yearly change in carcass weights of 17 lb and a net yearly change in cow weight of 4 lb. 

Although one cannot directly associate cull cow weights to fed cattle carcass weights (example, current cow weights represent cows whose offspring has not been harvested), the average US beef cow genetics is responding to market demands. 

It is also evident that cow production efficiency is increasing: one lb increase in cow weight represents 4 lb increase in carcass weight.

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Week of June 29, 2026

America’s history is the history of beef in America

As we prepare to celebrate 250 years of American Independence, it is good to recognize the role beef played as an American food staple since the early years of this country.

The Ration of Provisions established by the 1775 Continental Congress listed one pound of fresh beef to be provided for each soldier per diem (daily). Although this ration allocation was fulfilled only when soldiers were camped near farms and ranches, salted beef substituted fresh beef when soldiers operated away from farms and on long campaigns. Often, soldiers cooked beef and bones with any vegetables they could purchase or harvest themselves to make a soldier stew. This practice was encouraged to preserve the full nutritional value of beef.

Generally, however, soldiers had to procure their own beef by slaughtering and butchering cattle themselves. With an Army the size of the Continental Army (comprised of 231,000 soldiers not including the needs of over 145,000 militia), this daily allowance of beef would require over 700 head of cattle to be processed daily to keep up with this need. 

During the Civil War, beef continued to play an important role in providing nutrition for the troops of the Union and Confederate Armies. Rations during the Civil War included up to 1.25 lb. of beef per soldier. 

As Civil War campaigns often took soldiers on extended engagements, beef was generally preserved with salt in barrels. It came to be known as “Barrel Beef.” This product had to be rinsed in water before cooking to remove the excess salt. Alternatively, beef preserved as jerky was carried by soldiers for easy and quick snacking and meals. 

Railways in northern states were used as supply lines for the Union Army. Early entrepreneurs, Gustavus Swift and P.D. Armour, built packing plants in Chicago to supply the Union Army with beef. Their plants produced canned and preserved beef to supply the Union Army.

The Confederate Army had a tougher time providing beef for its troops. Strategic moves by the Union Army prevented beef from Texas from reaching Confederate troops. This created a need to drive cattle from Florida to the front to keep troops fed. Soon, however, the Union Army captured Fort Myers, amongst other locations, to prevent cattle from reaching Confederate troops.

While the Confederate Army struggled to keep beef supplied to their troops, the Union Army went beyond merely feeding their troops beef just to keep them nurtured. During the war years, Dr. James Salisbury, a New York physician researching the connection between food and wellness in the pre-war years, recommended to the Union Army the implementation of a meat-only diet to help soldiers suffering from camp diarrhea (or other conditions). 

According to Dr. Salisbury, beef was the best meat source. His recipe, known then as the muscle pulp of beef recipe (now known as Salisbury steak), consisted of broiling chopped lean beef formed as a cake or patty. The original recipe contained butter, pepper and salt to which Worcestershire and/or lemon may be added.

American producers should rejoice as American beef has been center-of-the-plate in America’s history. American beef’s historic roots and origin on ranching and farming families ensure that it will remain in that status into the future. 

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Week of June 15, 2026

Ranching like it’s 1982

For the states of Texas and New Mexico, detection of the first cases of New World screwworm (12 so far) reminds some of us around then what it was like to ranch before New World screwworm (NWS) was eradicated. The last reported case occurred in Texas in 1982, but the US had worked to eradicate the fly, since 1961. Now, this fly is back in the US and much has changed in farming and ranching since then.

The reader may recall from a previous column (December 19, 2024) that New World screwworm is a name given to the maggot (not a worm) of a fly (blow fly; Cochliomyia hominivorax) which lays eggs in the borders of open wounds or at the edge of orifices of mammals. Maggots emerge from eggs 12 to 24 hours after being laid (a single fly lays about 340 eggs) and begin feeding immediately. As maggots feed on live tissue, the wound is enlarged and deepened. 

Mexico reported the first case of NWS in November of 2024. Importation of feeder cattle was suspended at the US-Mexico border immediately. Later, in February of 2025, this suspension was lifted until early May of 2025 when the suspension was reinstated as cases of NWS increased in Mexico. Importing live cattle, and other animal species, is suspended until further notice.

Fast forward to June 4 when the first case of NWS was reported in Texas. Since then, additional cases have been reported there and in New Mexico. 

At some point, based on prediction models and prior knowledge of this fly’s reach into the US, most cattle farms and ranches in southern Texas, southern Louisiana, most of Florida, southeast California and southwest Arizona might have to deal with the fly and its effects on cattle and other animals including wildlife. States bordering these states and others beyond will likely develop specific interstate traffic regulations for movement of cattle and other animals from affected states. 

For individuals farming and ranching in southern states but, for that matter, in any state, the threat of finding this pest is a tough but basic reminder of basic animal husbandry practices. 

At the time NWS was endemic in the southern US, cattle ranchers regularly monitored their herds. Special attention was given to newborns, bull calves recovering from castration, or cattle recovering from dehorning or those recently branded. 

Most cowboys carried insecticide and grubicide powder bottles in their chap pockets as they rode their herds. Having insecticide or grubicide powder alone was not enough. Cowboys then knew how to catch their bovine patient with a lariat in the thick, thorny brush common to those latitudes. 

Preventive measures involved handling large herds regularly for observation or cattle dips. Because tick or other insect bites attract NWS flies, the threat of NWS motivated efforts to eradicate or control cattle ticks and other flies.

Although we all prefer not to have to deal with the NWS fly, its presence on US soil is demanding of us greater vigilance and control. At a time when cattle are so valuable, this will motivate us to deploy ranching practices like it was 1982.

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Rural Health

Hannah Guenther, Extension Educator

Week of July 6, 2026

A Long List of Healthy Summer Snacks

Oh, my goodness, this summer has been crazy. I know I am not alone in this feeling. Between balancing Charlotte’s schedule, the hay’s schedule, and trying to spend as much time outside and at the lake, it’s been crazy. We are never in one place for very long, which means that sitting down to meals is a challenge. During the summer months, our house relies heavily on healthy snacks to fuel Charlotte, Adam, and me between activities and events. So here is a long list of healthy, summer snacks! 

1. Carrots with Ranch

So, we all know and love the traditional take on carrots and ranch, but have you tried the new ranch carrots that have taken over the internet? Simply place baby carrots into a sandwich bag and sprinkle with ranch dip seasoning. Toss around until coated, adding more as needed, and enjoy! It’s a fun take on carrots with ranch that’s portable and delicious. 

2. Homemade Granola with yogurt

Great for breakfast or a snack, Charlotte and I both love yogurt with granola for a hot weather snack. Store bought granola can be high in added sugar and very expensive. Here is a simple recipe to make at home. Add 3 cups of cheerios and 2 cups of oats to a large bowl. Add ¾ cup chopped nuts of your choice and 3/4 cup of dried fruit. In a smaller bowl, mix 1/2 cup oil, 1/3 cup honey, 1 tsp vanilla, and a pinch of salt. Pour of cereal mixture and toss until completely combined. Pour into a greased baking dish and bake at 350 for 30 minutes. Let it cool completely before breaking up into bite sized pieces and storing in the refrigerator. 

3. Fruit Kabobs

I can slice up a peach and some watermelon and place it in front of Charlotte, but one more step takes a simple fruit snack up a notch! Grab a kabob stick and layer various fruits. We like to include peaches, watermelon, and pineapple or whatever local fruit we can get our hands on! 

4. Popcorn

Did you know popcorn is a whole grain? Whole grains are digested slower which means a slow –sustained release of energy carrying you through all your summer activities. Our favorite addition to regular popcorn is a sprinkle of Mike’s Seasoning! 

5. Cucumber with Mike’s seasoning

While on the topic of Mike’s, one of the most refreshing summer snacks is simple sliced cucumbers topped with Mike’s seasoning. So simple, so delicious. 

6. Banana Smoothie 

If we have enough time, I try to whip up a simple banana smoothie that is portable and delicious. Simply add 1 banana to a blender, with 2 tbsp honey, 1 cup low fat milk, and ½ cup of ice. You can get creative by adding a scoop of peanut butter or some cocoa powder! 

7. Chips and Cheese

Chips and dip is forever my snack of choice – blame it on my Texas roots. Charlotte takes her chips up a notch with the addition of melted cheese on top of her chips. I love it and love that charlotte can make this one all on her own! 

8. Frozen Banana Bites 

Two ingredients and perfect for a hot day! Slice up a banana and spread with peanut butter. Place another banana slice on top to from a sandwich. Place it on a paper plate and freeze for 3-4 hours. Place in a Ziplock bag and store in the freezer until ready to eat! They go great with a glass of cold milk. 

So next time you hear “I’m hungry”, hopefully this long list of healthy snacks comes in handy! 

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Week of June 22, 2026

The Best Health Habit I Almost Skipped

Like so many, my exercise routine used to rely heavily on cardio. I loved the runners high, the ease of throwing on my shoes and hitting the pavement, and, in a world where calories are king, seeing how many calories I could burn during my workout. It was challenging for me to commit to lifting weights because it was hard. I wasn't drenched in sweat like I was after a run, and I struggled to truly understand what lifting weights was doing for my body and my long-term health. 

That is, until I started to see, feel, and experience the benefits for myself.

I don’t think I need to spend too much time on the benefits of strength or resistance training, but in case you weren’t already aware weight bearing exercises (lunges, weightlifting, squats, pushups, etc.) has been recognized to have benefits to all ages. It supports bone health, sleep, cardiovascular health, and metabolic health. 

What changed for me was realizing that lifting weights doesn’t have to be an hour in the gym, it can be 20 minutes at home in a way that works for me and my schedule. Here is a little glimpse into my workout routine and some tips to help you start building resistance training into your schedule. 

My routine looks like; Monday: Full Body, Tuesday: Walk/Run, Wednesday: Arms + Walk, Thursday: Walk/Run, Friday: Rest, Saturday: Legs, and Sunday: Rest or Walk. 

Each weightlifting session is 20-30 minutes in length. 

Ready to get started? Here are some tips to start resistance training. 

1. Identify your goal. I truly believe that having a long-term goal in mind is the key to accomplishing any large task. For me, I want to set a healthy example for Charlotte right now and I want to be active later in life. (I have a goal to hike Machu Pichu in Peru!)
2. Find the time. Write down everything you do for a day and how long. This includes making coffee, scrolling Facebook, to calling a friend. Identify 30 minutes that you could utilize consistently for exercise. 
3. Strength Training Your Way! As I mentioned, there are multiple ways to start resistance training, what works best for you? If you have weights at home, dust them off and put them to use. No weights? No problem. Start with bodyweight exercises such as lunges, squats, pushups, or step-ups. The best workout is the one you'll actually do.
4. Track your Progress. And no, I'm not talking about the scale. (I could write a whole other article about my thoughts on the scale, but I'll save that for another time.) When you begin lifting weights, your body composition may change. The scale may not tell the full story. Instead, pay attention to your energy levels, how your clothes fit, how easily you carry groceries, or whether you're able to do more than you could a few weeks ago.

Strength training isn't just for athletes or gym-goers. It's for everyone, at every age. Whether you're lifting dumbbells, carrying feed buckets, hauling groceries, or picking up grandkids, strength matters. And it's never too late to start building it.

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Week of June 8, 2026

Healthy Habits After Treatment

     June is Cancer Survivorship Month and one that touches many. Today, there are more than 18 million cancer survivors in the United States. Thanks to advances in prevention, screening, and treatment, more people are living longer after a cancer diagnosis than ever before. In honor of all the cancer survivors in our lives and communities, let’s focus on one small step that has a big impact on continued health and wellbeing after diagnosis. 

Nutrition is an important part of cancer survivorship. While there is no single food that can prevent cancer from returning, healthy eating habits can help support recovery, improve energy levels, maintain a healthy weight, reduce inflammation, and lower the risk of other chronic diseases. Here are some simple tips to help you form healthier eating habits.

1. Fill Half your Plate with Fruits and Vegetables: Fruits and vegetables provide your body with nutrients and antioxidants that help support your body’s healing and recovery. Aim to include a variety of colors on your plate! They are truly nature’s multi-vitamin. 
2. Choose Fiber-Rich Foods: Whole grains, beans, fruits, and vegetables provide fiber, which supports digestive health and may help reduce inflammation.
3. Limit Highly Processed Foods: Convenience foods can fit into a healthy diet, but focusing on more whole foods most of the time can provide greater nutritional benefits. Choose the cheese instead of the boxed cheese flavored crackers. 
4. Stay Hydrated: Water plays a role in nearly every function of the body. Keep a water bottle nearby and sip throughout the day. And remember most gas stations will let you refill your water bottle for free! 

Ready to get into the kitchen? Here is a simple recipe packed with nutrients and is great on its own or paired with protein. In a mixing bowl combine 2 cups cooked quinoa, ½ cup chopped red bell peppers, ½ chopped red onion, 1 can white beans (drained and rinsed), 1 cup chopped spinach, ¼ bunch chopped parsley, 1 container of feta cheese, 1 tbsp olive oil, and 1 ½ tbsp red wine vinegar. Toss to combine and serve with grilled protein of your choice! 

For more information on the Fred & Pamela Buffett Cancer Survivorship Program, go to: https://www.nebraskamed.com/cancer/cancer-survivorship-program

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