Weekly News and Columns

Week of June 1, 2026

Summer 4-H Workshop Schedule

The following 2026 Cuming County 4-H Summer Workshops are  scheduled to-date. (The complete workshop listing is still being finalized.) The workshops are open to all youth, but 4-H youth will have priority when enrolling. Registration details can be found at cuming.unl.edu and all forms are due to the Extension Office with payment.

• Let’s Paint – Wednesday, June 10, 9:00 a.m. – 12:00 noon (registration deadline, June 3)
• Tractor & Equipment Safety Certification Course – Wednesday & Thursday, June 10-11
• Crochet 101 - Thursday, June 18, 9:00-12:00 noon OR 1:00-4:00 p.m. (registration deadline, June 11) 
• Cupcake Decorating – Wednesday, June 24, 9:00 a.m. – 12:00 noon (registration deadline, June 17)
• Red, White, & Bead - Wednesday, July 1, 9:00-12:00 noon OR 1:00-4:00 p.m. (registration deadline June 24)

Class details are listed on our website. Contact the Extension Office to register. Workshop space is limited.

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SOURCE: Melissa Hagemeister, Extension Associate 

RELEASE DATE: May 18, 2026

4-H Enrollment Deadline Approaching 

June 15^th is the last day to drop or add 4-H projects for the year 2026. If you have not enrolled or re-enrolled in 4-H, you can do that by visiting v2.4honline.com. You can update your enrollment until June 15^th. After that deadline, no changes can be made if you want to bring projects to the Cuming County Fair in 2026. 

June 15^th is also the deadline for ALL 4-H livestock projects! Contact the Extension Office with any questions. 

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SOURCE: Melissa Hagemeister, Extension Associate 

RELEASE DATE:  May 4, 2026

Native Landscaping Workshop Planned

Interested in native plants for your landscape, but not sure how to go about getting started? Join UNL Extension Educator Ian Peterson to learn the benefits of using native flowers and grasses in your yard as well as management practices to help gardeners of any skill level and taste preference learn how they can bring a piece of the prairie home. Program will be held at the Dodge County Extension office in Fremont on Thursday, June 18 at 6:00 p.m., cost is $40 and includes a 10-plant starter pack to take with you! Register now at https://go.unl.edu/nativefremont. Limit of 20 participants, so register soon.

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SOURCE: Ian Peterson, Extension Educator 

Horticulture, Landscape & Environmental Systems

RELEASE DATE: June 1, 2026

Irrigating Forages 

Forages vary greatly in water-use efficiency defined as pounds of forage produced per inch of water applied. In general, warm-season (C-4) forage crops are more water-use efficient than cool-season (C-3) crops. Further, annual forages use water more efficiently than perennial forages. Although legumes, like alfalfa, are very drought tolerant, they tend to be less water efficient than grasses.

When moisture is plentiful, water-use use efficiency for warm-season annual sudangrass and sorghum-sudangrass hybrids ranges from 2.0 to 3.5 inches of water per ton of yield. Efficiency of cool-season oats is estimated at 3.5 to 4.5 inches of water required per ton of production. Comparatively, alfalfa needs 4 to 6 inches of water per ton or cutting.

Switching from harvesting corn as dried grain to corn silage can also increase overall irrigation water use efficiency; since the silage corn can be harvested at the R4 dough stage; or 30-40 days earlier than traditional grain harvest. Silage yields can peg 28 tons per acre while lowering overall total water usage by 7 inches per acre.

Where water supplies may be restricted, millet may be the preferred forage option for improving water use efficiency. Although potential total biomass production of millet will likely be less than other drought-tolerant forage options. In UNL forage research at North Platte, millet produced 2 tons per acre with 2.2 inches of irrigation water; while applying more than 4.5 inches of irrigation water did not increase millet forage yields above 3.5 tons per acre.

More information including NebGuide G2012 “Forage Production with Limited Irrigation” is available at: https://cropswatch.unl.edu or https://beef.unl.edu

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SOURCE: Todd Whitney, Extension Educator Irrigation & Cropping Systems

RELEASE DATE: June 1, 2026

Poisonous Pasture Plants

While poisonous plants are generally not as problematic in Nebraska compared to other western states, they can exact their toll on livestock enterprises, and many times the losses are unrecognized.

There are 17 species listed as primary toxic plants that can be found in Nebraska. Toxic plants contain or produce substances injurious or lethal to animals. The amount of plant material consumed by the grazing animal before death or poisoning symptoms appear, does vary by species. Poisoning symptoms will vary depending on the toxic compound in the plant, but may include difficulty breathing, excess salivation, nervousness, or staggering. Many poisonous plants are avoided by the animal, but a scarcity of forage, such as under drought conditions may lead to a situation where they are consumed.

There are some species, such as prairie larkspur, where grazing animals may select for them when they are flowering (mid-June to early July). Other relatively common poisonous plants in central and western Nebraska include Riddell groundsel, Lambert crazyweed, wooly locoweed, and chokecherry. 

Poison hemlock and spotted water hemlock are common statewide. These two species prefer moist areas in pastures, creek banks, ditches, and disturbed sites.

If you suspect a poisonous plant problem in your pastures, be sure to get a positive identification of the plant. When control or removal of the plants is not possible, it may be best to move livestock to a different pasture.

Nebraska Extension does have a great resource called Nebraska Plants Toxic to Livestock (EC3037) https://extensionpublications.unl.edu/assets/pdf/ec3037.pdf that can be found online or obtained through your local Extension office. 

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SOURCE: Jerry Volesky, Extension Specialist Range & Forages

RELEASE DATE: June 1, 2026

Drought-Proofing Your Grazing Plan 

With drought conditions forecasted across much of Nebraska this summer, now is the time to make a grazing plan that builds in flexibility.

Start by evaluating forage availability. If grass is already slow, consider reducing stocking rates early. Holding cattle back on a drylot or using annual forages can help avoid overgrazing if pastures fall short. Additionally, incorporating stockers into an operation can provide an asset that is easier to liquidate than the main breeding herd if conditions get dry.

If you haven’t already, set trigger dates to evaluate forage growth and precipitation. For example, June moisture does little for cool-season grasses like brome but can still help warm-season species. If we head into June at a deficit, brome pastures will need stocking rates reduced. Timely rain may fuel some late growth in native range, but a close eye on grazing pressure and pasture condition needs to be maintained.

As you graze, don’t underestimate the impact of timing. Grazing during plant recovery periods, especially in June and early July for warm season species, can weaken plants and reduce future productivity. Rotate grazing so that key grasses have a break during critical growing windows.

Lastly, keep an eye on grazing pressure. Grazing as drought stress impacts a plant can double the pressure it is receiving without a chance to recover if it stays dry. As pastures dry out, be especially careful not to overgraze. Once fully dormant, plants can be grazed a bit harder without much damage, although we want to leave enough residual to protect plant crowns and reduce soil moisture loss.

Planning for drought isn’t fun, but taking steps now can save pasture health and avoid emergency decisions later.

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SOURCE: Ben Beckman, Extension Educator Livestock Systems

RELEASE DATE: June 1, 2026

Drought-Stunted Alfalfa: Cut It or Leave It? 

Dry conditions have left some dryland alfalfa fields short, stressed, and slow to grow. When plants are only six to twelve inches tall, turning purple, yellow, or gray, and starting to bloom, the question becomes: should we cut it, graze it, or leave it alone?

The first thing to consider is yield. If the field is not going to produce at least about a half-ton per acre, haying may not pay for the fuel, labor, and equipment cost. From a plant health standpoint, drought-stressed alfalfa can survive while dormant, but every pass across the field still needs to be worth it.

While dormant alfalfa is resilient, the University of Wisconsin recommends not harvesting if the flowering stand is under 10 inches in height. Because quality of drought-stressed stands declines less rapidly with maturity than normal, allowing plants to reach 100% bloom can improve recovery after a harvest does occur.

Grazing can be an option where fence, water, and livestock are available. Drought-stressed, bloomed-out alfalfa usually carries less bloat risk than lush, actively growing alfalfa, but the risk is not zero. Avoid turning hungry cattle directly onto alfalfa, offer hay first, and monitor closely.

If grazing, control access with strip grazing or rotation, and try to leave at least four inches of stubble to protect the stand. Once rain comes and fresh regrowth starts, cattle should come off to avoid crown damage and increased bloat risk.

If haying or grazing does not make sense, the best option may simply be to leave the field alone. Shredding may clean things up, but on low-yielding, drought-stunted alfalfa, it often adds cost without much benefit.

The bottom line: base the decision on yield, cost, livestock need and stand recovery. Protect the crowns, avoid unnecessary expense, and be ready to adjust when rain returns.

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SOURCE: Ben Beckman, Extension Educator Livestock Systems

RELEASE DATE: June 1, 2026

Irrigating First Cutting Alfalfa 

Alfalfa is resilient to harsh weather and a drought-tolerant perennial crop with rooting depths down eight feet or more. Depending on deep soil profile moisture during drought, some varieties can move into a dormancy and survive up to 45 days without rainfall. However, forage yields drop dramatically; since alfalfa requires about 4 to 6 inches of root available water to produce 1 ton of forage per acre.

So, what irrigation strategy is recommended for alfalfa under extreme moisture stress prior to the first cutting when the first cutting usually requires 6 to 7 inches of water? Also, remember that once perennial fields lack spring moisture, it is hard to catch up with irrigation during the hot summer season due to higher ET (evapotranspiration) water needs.

Most of western Nebraska is currently under extreme drought despite some recent welcome rains.

For example, average North Platte snow/rainfall accumulation from Nov. to May is 10 inches. This year, the snow/rainfall total has been only 3” or about 30% of average. So, first cutting yields may be only half of normal forage yield; if irrigation has been limited. Also, stressed alfalfa, which may be dropping leaves prematurely, may need cut before the recommended one-tenth bloom alfalfa development stage to salvage yield. Remember that internode length shortens during dry conditions, so forage maturity will have less impact on quality. A timely irrigation just prior to the first cutting, though, may increase regrowth tonnage for the succeeding crop.

Moving forward, an advantage of early alfalfa cutting is that water use will drop sharply; because transpiration is lower when the leaf foliage is removed. Following first cutting, irrigation might be delayed slightly in fields where weeds could respond quicker to the moisture than alfalfa regrowth.

Otherwise, full water irrigation or rainfall target amounts will be typically six to seven inches of water for each subsequent cutting. Spring water usage may only be one-fourth inch per day but will rapidly increase as summer temperatures rise. Peak water alfalfa usage in July and August can extend beyond the normal one-third inch per day (or two inches per week) to half inch per day during extreme stress times.

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SOURCE: Todd Whitney, Extension Educator Irrigation & Cropping Systems

RELEASE DATE: June 1, 2026

Livestock Water on Pasture 

As late spring and summer temperatures begin to heat up and cattle are on pasture, it’s important to make sure there is adequate water for livestock. How much do cattle need and where should it come from? 

The water requirements for cattle depends on their size, class, and environmental conditions. High humidity and greater temperatures also increase water demand. A study at the University of Georgia lists water requirements for days when the daily high temperature is 90°F. With these conditions, growing or lactating animals need two gallons of water per 100 pounds of body weight. This means a 1400-pound, lactating cow will need close to 28 gallons of water daily with 90°F daily highs. If the calves are 250 pounds, they will need about 5 gallons. Again, some of the water will come from grazed forage. Make sure water tanks or water points are accessible for smaller calves. 

Having fresh, clean water should also be a priority. Whenever dry conditions occur, or especially in later summer, water quality from water sources such as dugouts or ponds and dams may not be ideal. The ability to have water close by should also be a goal, although sometimes it’s simply not possible. More water locations can help meet the water demand but could also help grazing distribution too. Cattle will receive some of their daily water requirements when they are consuming high moisture feedstuffs such as fresh forage when grazing pasture, silages, or green chopped feeds. Feeds that are high-energy increase the water requirement. 

Keep an eye on water this summer and make sure livestock have enough, good quality water available. 

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SOURCE: Jerry Volesky, Extension Specialist Range & Forages

RELEASE DATE: June 1, 2026

May, June dates set for annual tractor/equipment safety training for young and beginning farmers

UNMC’s Central States Center for Agricultural Safety and Health, in collaboration with Nebraska Extension, will oversee the courses.

The Central States Center for Agricultural Safety and Health (CS-CASH) at the University of Nebraska Medical Center College of Public Health, in partnership with Nebraska Extension, has announced the dates for its annual tractor and equipment safety training courses. The training will be offered at 12 locations across Nebraska throughout May and June.

“Tractors and agricultural equipment remain leading sources of serious injury and fatalities in farming, especially for young and beginning producers who are still gaining experience,” said course instructor Aaron Yoder, PhD, associate professor, UNMC and University of Nebraska- Lincoln. “The 2026 Annual Tractor and Equipment Safety Course provides essential, hands-on training that helps participants recognize hazards, develop safe operating habits and build confidence when working around powerful machinery.”

Federal law restricts youth under the age of 16 from operating certain farm equipment unless the farm is owned by their parents or legal guardians. However, certification through the National Safe Tractor and Machinery Operation Program (NSTMOP) provides an exemption, allowing 14- and 15-year-olds to drive tractors and operate specific mechanized equipment.

In Nebraska, CS-CASH and Nebraska Extension work together to offer NSTMOP certification. This certification is earned by completing a two-day course that includes both a written test and a driving exam. Youth who complete the training are certified to operate tractors and certain mechanized equipment on farms and ranches and can also obtain a husbandry permit.

Course Details:

• Day One: The first day covers the essential components of NSTMOP, as well as additional training in emergency response, stop-the-bleed techniques, personal protective equipment, and other lifesaving skills.
• Day Two: The second day includes a hands-on driving test, equipment operation, and ATV safety lessons. Students will be required to demonstrate their ability to hitch and unhitch equipment, as well as drive a tractor and trailer through a standardized course. Instructors will also provide education on safe practices and legal guidelines for ATVs, utility task vehicles (UTVs), and other off-road vehicles (ORVs).

The cost for the two-day course is $60, which covers educational materials, online learning access (if applicable), supplies, and lunch and snacks for in-person training sessions.

Additional Information:

Youth under the age of 14 can attend Day One if accompanied by an adult, but they are not eligible to drive equipment, participate in Day Two or receive certification. Students under 14 must register, but they will not be charged a fee. New and beginning farmers who want to increase their knowledge about safe farm practices are also urged to register and attend.

• June 4-5 - AKRS Equipment, 49157 Douglas Ave., O’Neill, Nebraska
• June 8-9 - Raising Nebraska, 501 E. Fonner Park Road, Grand Island, Nebraska
• June 10-11 - Cuming County Fairgrounds, West Washington St., West Point, Nebraska
• June 23-24 - Dawson County Fairgrounds, 1002 Plum Creek Parkway, Lexington, Nebraska
• June 25-26 - Phelps County Fairgrounds, 1308 Second St., Holdrege, Nebraska
• June 29-30 - Valley County Fairgrounds, 801 South St., Ord, Nebraska
• July 1-2 - Ag Hall at Tuxedo Park, 1700 Tuxedo Park Road, Crete, Nebraska
• July 1-2 - Butler Country Fairgrounds, 62 L St., David City, Nebraska
• Virtual Module – For those attending a location that only offers Day One or are attending a location that offers both days but live 50 miles or more from the location. 

To get more information and to register, visit: https://www.unmc.edu/publichealth/cscash/outreach/farm-safety-days.html

Contact Ellen Duysen at ellen.duysen@unmc.edu with questions on the courses.

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Common Sense Farming and Ranching

Alfredo DiCostanzo, Beef Systems Extension Educator

University of Nebraska

Week of June 1, 2026

Preparing the yard for heat events

As we close May, we were reminded of how warm summer gets. Some folks explain away their tolerance (or intolerance) for heat based on humidity. Yet, when it is all said and done, no matter how you look at it, hot is hot! This is important as we consider that cattle spend 24 hours in the elements, but humans that feed and care for them are also out there at least 8 of the hottest hours of the day.

As we move closer to steadily high temperatures of the summer, it may be a good time to list yard preparations in anticipation of heat events (listed in no special order):

• Checking water troughs, floats, and water flow 
• Ensuring that floats permit water troughs to fill to at least 80% capacity
• Removing any remaining windbreak barriers including windbreaks, bale stacks, and weeds
• Scraping and reshaping dirt around water troughs and feedbunk aprons
• Re-fill low spots in pens with dirt or a combination of dirt and fly ash 
• Re-hang sagging gates and repair fences where cattle may escape
• Patching feed bunks
• Reminding everyone of their assignments in response to heat events
• Spray for flies on premises and aerially on cattle
• Inspect and repair cattle sprinklers and waterlines 
• Place mobile shades in pens and roll out fabric on permanent shade structures
• Keep an eye on temperature, wind, and humidity: the cattle comfort index (CCI) is available at (https://hprcc.unl.edu/sde/index.php#) and “feel-like” temperature conditions are available on most weather apps on cell phones. (As temperatures reach 80 degrees and humidity approaches 75%, heat stress begins to affect humans and cattle.)
• Don’t hesitate to use bedding to move cattle around yards, particularly on high areas or away from sprinklers
• Servicing scales and greasing cattle chutes, alleyways, and tubs 
• This may be a great time to do one final thorough cleaning (blowing dirt and debris off cabs and beds), greasing, and inspection of all loading, mixing, and delivery equipment 
• Replacing any burnt light bulbs in the yard, cattle shacks, shops, or offices
• Items to have available for use (in vehicles, around cattle working facilities, the shop or office): water containers (refill daily), electrolyte drinks, cups, fans, clean rags (to wet face and arms regularly), cellphones, two-way radios, device chargers, extra clothes, sunscreen, sun-protecting headgear, sunglasses, muck boots, brushes, water trough cleaning solution, eye and/or face protection, eyewear cleaning solution, and hearing protection
• Review and update health protocol with veterinarian, obtain prescriptions for prescribed antibiotics (oral and injectable), dewormers, and supportive therapies 
• Review cattle health protocols with appropriate personnel and post them where everyone can see them. Ensure that everyone knows what situations require veterinary oversight.
• Remind everyone of Beef Quality Assurance practices including drug withdrawal and euthanasia procedures
• Purchase and store at least 2/3 of all tags, needles, vaccines, biologics, implants, antibiotics, dewormers, and supportive therapy needed for the summer
• Clean and lubricate veterinary equipment and ensure that it is in working condition. Calibrate dosing equipment. Replace any equipment that does not perform to standards.
• Check that veterinary refrigerators are cooling product between 36 and 46 °F and ensure that coolers used chute-side keep product in this temperature range also
• Remind everyone to rotate stock so that product closer to expiration date is used first. At this time, eliminate any expired or opened product.
• Go through First Aid Kit and remove and replace expired products
• This is also a good time to post emergency procedures for various situations that may be encountered: loose livestock, injured livestock or workers, extreme weather events, power outages, etc.

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Week of May 18, 2026

Chances the US cowherd will expand in 2026

What are the chances the US cowherd will expand in 2026? Reports from around the country referring to trends established in late 2025 indicated modest intentions. The main indicator was 500,000 fewer heifers harvested between July and December of last year (38% of fed cattle harvest)

This trend may be softening in early 2026. The proportion of heifer harvest relative to steer and heifer harvest (fed cattle harvest) climbed back to 39.4% for the months of January through March of this year. Heifer harvest in early 2026 is at par with heifer harvest a year ago during the same period. 

If the last months of 2025 provided indication of heifer retention what might be holding back herd expansion? 

• Because of limited supply of feeder cattle, feeder cattle prices continue to be attractive and might be preventing the desire to hold heifers back.
• More importantly, weather patterns established during late 2025 continue to challenge producers’ interest to expand. 

Severe to extreme drought is affecting Wyoming, Colorado, and Nebraska. Moderate to severe drought is affecting western Kansas counties. Conditions in Southwestern South Dakota are not different from those of Western Nebraska. From the High Plains states, only North Dakota seems to be near normal for precipitation. 

Large cow-calf production Southeastern states, including Florida and Georgia, are particularly affected by extreme to exceptional drought. Severe and extreme drought is also affecting three important cow-calf production states in the South: Oklahoma and Tennessee and one Midwest state: Kentucky. 

The reality is that although there is incentive to expand the US cowherd, forage and feed supplies will be limited or unavailable for the remainder of 2026 unless late spring and early summer rains occur. These conditions may cause additional herd contraction instead of growth in this sector.

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Week of May 4, 2026

Consumer attitudes towards beef

May is beef month! 

This celebration is important to Cuming County beef producers and to all American beef producers. This celebration is a rallying point to kick off grilling season and to honor beef producers who work hard to produce food by managing land and cattle. 

As American beef producers celebrate beef month, it may be wise to revisit the US Bureau of Labor Statistics for data on expenditures by the American consumer. Revisiting expenditure data by Americans is important as prices for beef increased rapidly and reached highs not ever seen before. 

As cattle markets reach new highs, most economists addressing cattle prices and market trends feel the urge to include a comment, nearly a footnote in most reports, warning of an imminent end to consumer desire to pay high prices for beef cattle. Yet, most economists, and even cattle producers, have been surprised at the continued appetite for beef demonstrated by the American consumer despite increasing retail beef prices.

The US Bureau of Labor Statistics reports the average price of all uncooked ground beef, roasts and steaks across US cities not adjusted for seasonality. Since 2016, prices of all these products increased from 50% to 54% in 2025. For those who might suspect that retail beef is resistant to negative trends in beef cattle prices, it is worthwhile noting that retail beef prices decreased up to 3% during 2017 to 2019. In 2024, ground beef, roast and steaks sold at prices 34%, 37% and 42% greater, respectively, than in 2016. 

The most recent consumer expenditure survey in 2024 (surveying over 100 million households by the US Bureau of Labor Statistics) demonstrated that the average American household (2.4 people) spent $408 a year on beef. This is an increase of 67% in beef expenditure over 2016 when the average household spent $244 a year for a household of 2.5 people. 

A few items to note:

• In 2024, the average American household spent $408 yearly to purchase beef; an increase of $164 (or 67%) since 2016.
• Although beef prices have been in the political spotlight since the 2022 election, the average American household also spent more in other meats such as pork and poultry. In 2024, the increases in expenditure by American households for pork and poultry since 2016 were 54% and 55%, respectively.
• During the same period, expenditures by the average American household for dairy products, which do not include milk or fresh cream, (cheese and ice cream) increased 81%.

One might ask why is the increase in beef expenditures 67% when price increase should account for only 56% of that increase? The answer, interestingly, lies in greater beef consumption.

If a composite price is made from the respective prices of ground beef, steaks and roasts with each contributing one-third, average retail price for beef was $5.74/lb and $7.97/lb, respectively, in 2016 and 2024. Dividing the beef expenditures from each year by this beef price composite resulted in average household consumption of 42 lb in 2016 and 51 lb in 2024. 

This represents a 1-lb increase in household consumption of beef every year since 2016. This is despite a trend for increasing beef prices particularly in the most recent years.

Although greater price pressure is expected due to tightening supplies in 2026, the trend for the American consumer to desire and pay for beef is clear. This provides sufficient reason to go into Beef Month with a positive outlook and to abstain from commenting on whether consumers will continue to crave the taste of beef because it has become expensive.

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Rural Health

Hannah Guenther, Extension Educator

Week o f May 25, 2026

Simple Summer Suppers

So recently, I have fallen into a serious rut. My cooking utensils have cobwebs, I haven’t touched my multi-cooker in months, and I shudder at the thought of turning on my oven. In terms of cooking and creating new recipes, I’m just kind of over it for lack of a better word. Nothing really sounds good and frankly if it weren’t detrimental to the health of me and my family, we would be on diet of chips, salsa, and popsicles. To continue to provide nutritious meals for my family, I have had to simplify greatly with meals that are simple, require little preparation. Here is my list of simple summer suppers that require few ingredients, minor preparation, and are nutritious. 

1. Air Fryer Brats 

Temperatures are continuing to rise. One of my favorite parts of summer is using the grill as our primary cooking appliance, but when it’s really hot – firing up the grill is avoided at all costs. The air fryer allows us to enjoy items that we would typically grill on very hot days including brats. Place brats in the basket of the air fryer, making sure they are not overcrowded or touching. Cook at 375F for 15 minutes, flipping halfway through. After cooking time is complete, use a cooking thermometer to ensure brats have reached an internal temperature of 145F. Serve with sliced cucumbers, garden tomatoes, and sweet corn for a simple summer supper. 

2. Egg Tacos 

Meals not only need to be simple and easy to prepare but also have a preparation time of under 15 minutes. We have been running around quite a bit this summer, so I usually have a matter of minutes to whip up dinner before my family revolts – enter egg tacos. We keep them simple with corn tortillas, scrambled eggs, cheese, and salsa. I like to add some spinach into my eggs for an added vegetable. Serve with some fresh fruit for an easy twist on breakfast for dinner. 

3. Swiss Mushroom Burgers 

If temperatures are manageable, we will try to fire up the grill. Our go to this summer has been Swiss mushroom burgers. While burgers are cooking to an internal temperature of 160F, sauté sliced mushrooms on the stove or add to a grill basket. When done cooking, add mushrooms to burger and top with Swiss cheese. While the grill is on, cook up vegetables for a simple side dish. Zucchini, sweet corn, peppers, asparagus, and Brussel sprouts cook beautifully on the grill. A great meal planning tip is that whenever we grill, cook up more protein and vegetables than needed for the evening so that you can enjoy leftovers throughout the week. 

4. Black Bean Tostadas 

Without a doubt one of my favorite simple summer meals is a black bean tostada. Layer a tostada shell with refried black beans and top with cheese. Put into the microwave for 45 seconds to melt the cheese. Top with shredded cheese and salsa – that’s it! So simple, so delicious, and whipped up within 5 minutes. 

5. Cereal 

It would be wrong if I didn’t include this final simple summer supper. Cereal. Yep, that’s it! We try to always keep whole grain cereal on hand with low fat milk. Topped with summer berries, it’s a delicious, nutritious, and refreshing summer supper! 

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Week of May 11, 2026

Tan Lines Fade, Skin Damage Doesn’t

Skin cancer is the most common cancer in the United State with a 90% survival rate when treated before spreading to lymph nodes. With much more time spent outside in the sun, it is important to keep sun safety in mind. Here is a brief overview of skin cancer, self-screening practices, and finally some tips to protect your skin this summer. 

Skin is the largest organ of the body and is exposed to a variety of elements every day. Risk of skin cancer is increased from the following: excessive sun exposure, tanning beds, fair complexion, family history, smoking (smokers are 2 times more likely to develop squamous cell carcinoma), having multiple moles, and skin that burns easily. Many will claim that their dark or olive complexion protects them from the risk of skin cancer, but skin cancer does not care about the color of your skin, everyone is at risk for developing skin cancer! 

As mentioned, skin cancer has a high survival rate when detected early! There are two methods of screening: self and clinical. Self-screening requires taking inventory of your skin to take note of any changes. Try to self-screen once a month and use the ABCD’s. Look for Asymmetry, irregular Border, uneven Color, and finally check the Diameter to see if it has changed in size. If you have a mole that is questionable, make an appointment with a dermatologist or your healthcare provider to do a clinical screening. I recently started getting annual skin checks and I truly look forward to them. It’s an easy way to take control of my health through preventative care. 

With the heat of summer upon us, let’s talk through some tips to practice sun safety: 

1. 10:00 a.m. – 4:00 p.m. is the window of time with the strongest rays, if you are at risk of skin cancer you will want to avoid sun exposure during this time. 
2. SPF 30 is high enough sunscreen to block 90% of UV rays, but you need to apply 30 min before going outside and reapply every 2 hours in water. 
3. Sun Protective Clothing is a great option for individuals who work outside year-round. Long sleeves, sunglasses, and a hat that covers ears and the back of your neck is a great summer uniform for sun safety! 

At the end of the day, sun safety doesn’t have to mean avoiding summer fun. It’s about building small habits that protect your skin for the long run. Whether it’s throwing on a hat, seeking shade, scheduling outdoor time wisely, or remembering sunscreen before heading out the door, those simple choices can make a big difference. Your skin is with you for life, so take care of it!

For more information you can go to: https://www.nebraskamed.com/cancer/skin

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Week of April 27, 2026

Hydration Without the Hype: What Your Body Actually Needs

The other day Charlotte called me frantically because she forgot her 30oz water bottle at home. I thought to myself – are there not water fountains at school? This had me reflecting on my school days where the only water I drank was a “1 Mississippi, 2 Mississippi, 3 Mississippi” and I survived just fine. Gone are the days of 3 gulps of water and enter a world of giant water bottles, constant sipping, and daily electrolyte packets. Hydration status has gotten a little out of hand and our body is very good at telling us when it is thirsty. So today let’s go back to the basics and talk about hydration without the hype. 

How much water do you actually need?

So, this is actually a loaded question because your body is unique and depending on your sex, weight, activity status, pregnant or not, you will need varying amounts of water but a reasonable hydration goal for women is 90oz and about 125 oz for men. Now, that might seem like a lot, but what some people fail to realize is that this includes ALL FLUIDS. Coffee, sodas, teas, milk, and even high-water foods contribute to this amount. 

But how do I know if I am dehydrated?

Our body is very good at communicating, you just need to be aware of what it is telling you! One of the easiest ways to know if you are hydrated is your urine. 

• If you go to the bathroom and it looks like lemonade – good job, you are well hydrated!
• If you go the bathroom and it looks like apple juice – you need to drink more water.
• If you go to the bathroom and it is clear all the time – you may be overdoing it. 

Yes, it is possible to drink too much water! Drinking too much water can head to hyponatremia and can dilute sodium levels in the body which can disrupt fluid balance. 

But what about my electrolytes?

Electrolytes are important but they have a ‘health halo’ around them. Most of us get plenty of electrolytes (salt, potassium, magnesium) from the foods we eat. There are some instances when I think electrolytes are appropriate and that is if you are sweating heavily (detasseling in the middle of summer), if you are sick with vomiting and diarrhea, if you are exercising intensely for 60-90+ minutes (running a marathon). 

As I write this next to my emotional support water bottle, I want to remind you all that drinking water is an important part of a healthy diet but don’t overcomplicate it. If your energy is steady, your mouth isn’t dry, and your urine looks like lemonade, you’re probably doing just fine.

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